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Enter your values and press Calculate.
Enter your sex, age, height, weight, activity level and goal. The calculator estimates your basal metabolic rate with the Mifflin-St Jeor equation, multiplies it by your activity level to find your total daily energy expenditure, then adjusts for your goal and splits the result into protein, carb and fat grams. These results are estimates, not medical advice; talk to a doctor or dietitian before changing your diet.
The calculator starts with your basal metabolic rate (BMR), the calories your body burns at complete rest. It uses the Mifflin-St Jeor equation, widely regarded as one of the most accurate validated BMR formulas: for men, BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age + 5; for women, BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age - 161. BMR is then multiplied by your activity level to get your total daily energy expenditure (TDEE), the calories you burn on a typical day. Worked example: a 30-year-old man, 75 kg, 175 cm, moderately active (1.55), wanting to lose weight. BMR = 10 × 75 + 6.25 × 175 - 5 × 30 + 5 = 1698.75 kcal. TDEE = 1698.75 × 1.55 = 2633 kcal. Goal multiplier for weight loss (x 0.8) gives a daily target of 2106 kcal. Protein = 2.2 × 75 = 165 g. Fat = 0.25 × 2106 / 9 = 59 g. Carbs = (2106 - 165 × 4 - 59 × 9) / 4 = 229 g. Result: 2106 kcal with 165 g protein, 229 g carbs and 59 g fat per day.
Select your sex, since the BMR formula differs for men and women. Enter your age, height in centimetres and weight in kilograms. Choose the activity level that best matches your typical week, not just your hardest training day. Then pick your goal: lose weight (a 20% deficit), maintain (no change), or gain (a 10% surplus). Press calculate and you will see your daily calorie target plus your protein, carb and fat targets in grams, ready to use with any food tracking app. These are starting points: track your intake for one to two weeks and adjust based on your weight trend, energy and training performance. This macronutrient calculator also works for flexible dieting (IIFYM, if it fits your macros): the gram targets are the same whether you eat clean meals or fit treats into your numbers, as long as you hit your protein, carb and fat totals.
This calculator uses a protein-first scheme, because protein is the macro with the strongest evidence base. Protein is set at 2.2 g per kg of body weight for weight loss (higher protein helps preserve muscle in a deficit), 1.8 g per kg for maintenance, and 2.0 g per kg for muscle gain (which sits inside the commonly cited 1.6 to 2.2 g/kg range). Fat is fixed at 25% of calories, enough to support hormone health without taking over the calorie budget. Carbs get the remainder, since they are the most flexible macro and the primary fuel for training. For a 2106 kcal weight loss target at 75 kg, that means 165 g protein (31%), 59 g fat (25%) and 229 g carbs (44%). On maintenance the same person gets 2320 kcal, 135 g protein, 64 g fat and 307 g carbs. For a bulk they get 2896 kcal, 150 g protein, 80 g fat and 414 g carbs. Adjust the carb and fat shares first when you fine-tune, and keep protein consistent.
Protein builds and repairs tissue, including muscle, and is the most satiating macro, which helps with hunger in a calorie deficit. Each gram provides 4 calories. Carbohydrates are the body's preferred fuel for moderate to high intensity exercise, replenishing muscle glycogen; each gram provides 4 calories. Dietary fat supports hormone production, carries the fat-soluble vitamins A, D, E and K, and helps meals feel satisfying; each gram provides 9 calories, making fat the most energy-dense macro. That is why fat gram targets always look small next to protein and carb grams, and why extra cooking oil or dressings can quietly add hundreds of calories.
This calculator uses a balanced-to-high-protein split by default, which does not suit a ketogenic diet. For keto, set carbs at roughly 20 to 50 g per day instead of the calculated value, keep protein around 1.6 to 2.2 g per kg, and let fat fill the remaining calories. As a quick manual version: take your calorie target from this calculator, subtract protein grams × 4 and your chosen carb grams × 4, then divide what is left by 9 to get your fat grams. For example, on 2100 kcal with 165 g protein (660 kcal) and 30 g carbs (120 kcal), fat = (2100 - 660 - 120) / 9 = 147 g. Very low-carb approaches can impair high-intensity training performance for some people, so monitor how you feel before committing long term.
Every calorie estimate is an average. BMR equations were built from population data, so your true metabolic rate can differ by 10% or more, and daily needs swing with sleep, stress, steps and training. Macros guide meal structure but do not guarantee outcomes; the real feedback is your weight trend, energy and recovery over two to four weeks. Revisit your targets when your weight changes by 5 to 10% or your training volume shifts. Do not push fat below about 20% of calories for long, and keep the deficit moderate. This calculator gives estimates, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or have a history of disordered eating, speak to a doctor or registered dietitian before changing your diet.
Macros, short for macronutrients, are the three nutrients that provide dietary energy: protein, carbohydrates and fat. Protein and carbs each provide 4 calories per gram, while fat provides 9 calories per gram. Tracking macros gives you more control over body composition than tracking calories alone, because two diets with the same calories but different macro splits can feel very different.
A common starting point for cutting is roughly 35% protein, 40% carbs and 25% fat, with protein set high (about 2 to 2.2 g per kg of body weight) to preserve muscle in a deficit. This calculator uses a 20% calorie deficit and a 2.2 g/kg protein scheme for the lose goal, with fat at 25% of calories and the rest from carbs.
For a lean bulk, prioritise carbs for training energy alongside enough protein for muscle synthesis. This calculator applies a 10% calorie surplus, protein at 2.0 g per kg, fat at 25% of calories and the remainder from carbs, which typically lands around 50% carbs on higher calorie targets. This goal is often called bulking.
Calories decide whether your weight goes up or down; macros decide how that change feels and how much of it is muscle versus fat. For general weight management, calories alone may be enough. For body composition goals like preserving muscle while losing fat, tracking macros, especially protein, usually gives better results.
The commonly cited range for active adults is 1.6 to 2.2 g per kg of body weight per day. The higher end helps preserve muscle in a calorie deficit; the middle of the range suits maintenance and muscle gain. This calculator sets 2.2 g/kg for weight loss, 1.8 g/kg for maintenance and 2.0 g/kg for muscle gain.
Macro calculators give science-based starting points, not precise prescriptions. BMR equations are validated against population averages, so individual results can vary by 10% or more, and daily needs shift with sleep, stress and activity. Treat the targets as a starting point, track for two to four weeks, then adjust based on your weight trend and energy.
Recalculate every two to four weeks, or whenever your weight changes by 5 to 10%, your activity level shifts, or your goal changes. Targets based on old stats drift as your body changes, and stale targets are one of the most common reasons a plan stops working.
The default split does not suit keto, which needs very low carbs and high fat. Use the calculator to find your calorie target, then set carbs to 20 to 50 g per day manually, keep protein at 1.6 to 2.2 g per kg, and calculate fat as (calories - protein × 4 - carbs × 4) / 9.
Calculate your Basal Metabolic Rate and daily calorie needs.
Find your daily calorie target for weight loss, maintenance or gain, with macros.
Split your daily calories into protein, carb and fat grams with goal-based presets for cutting, maintaining or bulking.