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Macro Calculator

Q: How are macros calculated?

We estimate your TDEE using Mifflin-St Jeor, apply a calorie goal adjustment, then split calories into protein, carbs and fat using your chosen diet style.

Estimate daily protein, carbohydrate, and fat targets based on your TDEE, calorie goal, and preferred diet style.

Privacy: All calculations run locally in your browser. We do not send your inputs to any server.

FAQ

How are macros calculated?

We estimate your TDEE using Mifflin‑St Jeor + an activity multiplier, apply a calorie surplus or deficit for your goal, then split the result into protein, carbs and fat according to your chosen diet style.

What diet styles are available?

Balanced (50/20/30), Low-fat (60/20/20), Low-carb (25/35/40), High-protein (40/30/30), and Keto (5/25/70). The numbers represent the percentage of calories from carbs, protein, and fat respectively.

How much protein do I need?

The RDA minimum is 0.8 g/kg of body weight. Athletes and those building muscle often aim for 1.4–2.0 g/kg. This calculator adjusts protein based on your selected diet style.

Are 4/4/9 calories per gram accurate?

These are standard Atwater factors: 4 kcal/g for protein and carbs, 9 kcal/g for fat. They are widely accepted approximations used in nutrition science.