Calculate how many grams of protein, carbohydrates and fat you need per day based on your weight, height, physical activity and goal. Get your personalized macronutrient breakdown in seconds.
No calorie adjustment. Moderate-high protein (2.0g/kg) to maintain current body composition and support training performance.
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Macronutrients (or macros) are the three nutrients that supply energy to your body: protein, carbohydrates and fat. Getting your macros right is key to reaching any fitness goal, whether that is losing fat, gaining muscle or maintaining your weight.
This macros calculator uses the Mifflin-St Jeor equation to estimate your basal metabolic rate (BMR) and multiplies it by your activity level to get your total daily energy expenditure (TDEE). It then adjusts calories according to your goal and distributes macronutrients in an optimal ratio.
1
Calculate your BMR
Basal metabolic rate based on weight, height, age and sex
2
Find your TDEE
BMR x activity factor = total daily calories
3
Adjust for your goal
Deficit (-500), maintenance or surplus (+300 kcal)
4
Split the macros
Protein and fat first, carbs fill the remaining calories
The ideal macronutrient split changes depending on what you want to achieve. Here are the recommendations based on the latest scientific evidence:
| Goal | Protein | Fat | Carbohydrates | Calories |
|---|---|---|---|---|
| Lose fat | 2.2 g/kg | 0.9 g/kg | Remaining | TDEE - 500 |
| Maintain weight | 2.0 g/kg | 0.9 g/kg | Remaining | = TDEE |
| Gain muscle | 1.8 g/kg | 0.9 g/kg | Remaining | TDEE + 300 |
Practical example: If you weigh 75 kg and want to lose fat, you would need approximately 165 g of protein (75 x 2.2), 68 g of fat (75 x 0.9) and the rest of your adjusted calories in carbohydrates. Use the calculator above to get your exact breakdown.
The most common dieting mistake is cutting calories without controlling macronutrients. If you only focus on calories, you can end up losing as much muscle as fat. The key to effective fat loss is keeping protein high.
Research shows that consuming between 1.8 and 2.4 g of protein per kg of body weight during a caloric deficit preserves muscle mass significantly better than lower intakes. This calculator uses 2.2 g/kg as the optimal point for most people.
Tip: A 500 kcal/day deficit equals losing approximately 0.5 kg per week. If you are losing more than 1 kg/week, you are likely losing muscle. Increase your calories.
To build muscle you need a moderate caloric surplus (200–400 kcal above your TDEE) combined with resistance training. An excessive surplus only adds unnecessary fat.
In a muscle-building phase, protein can be slightly lower (1.8 g/kg) because the caloric surplus itself already has an anti-catabolic effect. Carbohydrates increase to fuel gym performance and support recovery.