Macro Calculator
Get your protein, carb, and fat split in grams and percentages for fat loss, maintenance, muscle gain, or keto.
Awaiting Data
Enter your details and tap Calculate to see your results appear here.
Your result appears here.
What Macros Are
Macros are the three nutrients that supply calories: protein, carbohydrate, and fat. Their balance shapes how you look, train, and feel.
This tool sets your calories from your goal, then divides them into a sensible split. Protein stays high to protect muscle.
The donut shows the share of each macro at a glance.
How to Use This Calculator
- Enter your body details and activity level.
- Choose your goal.
- Tap Calculate for grams, calories, and percentages.
The Formula Used
Men: BMR = 10·weight(kg) + 6.25·height(cm) − 5·age + 5
Women: BMR = 10·weight(kg) + 6.25·height(cm) − 5·age − 161
- weight
- Body weight in kilograms.
- height
- Standing height in centimetres.
- age
- Age in years.
Calories shift by goal: a deficit for fat loss, a surplus for muscle gain. Protein and fat anchor the split, with carbs filling the rest.
Understanding Your Results
Tips to Improve
- Hit protein first each day.
- Fill carbs around training.
- Adjust by results after two weeks.
- Weigh food at first to learn portions.
Frequently Asked Questions
Close is enough. Aim within a few grams and let weekly trends guide tweaks.
Protein for body composition, then total calories. Carbs and fat can flex to taste.
It works for some by curbing appetite, but total calories still decide fat loss.
Scientific References
- Helms, E. R., et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation. Journal of the International Society of Sports Nutrition, 11, 20.
- Aragon, A. A., et al. (2017). ISSN position stand: Diets and body composition. JISSN, 14, 16.
- U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans 2020–2025.