Macro calculator
Enter sex, age, weight, height, activity and goal, and get your daily calories with the gram split of protein, carbs and fat. Uses the Mifflin-St Jeor equation and a standard convention (protein 1.8 g/kg, fat 25 % of kcal, carbs from the remainder). An orientative starting point, not a prescription.
Fill in your details to see your macros.
Mifflin-St Jeor × activity × goal; protein 1.8 g/kg, fat 25 % of kcal, carbs from the remainder. Orientative starting values — no substitute for professional judgement.
Macronutrients — protein, carbohydrates and fat — are nutrition's second layer after total calories. This calculator first estimates your energy expenditure (Mifflin-St Jeor × activity), adjusts it to your goal (15 % deficit for fat loss, 10 % surplus for gaining) and splits the macros with a standard convention.
The split used: protein at 1.8 g per kg of body weight (usual training range 1.6–2.2), fat at 25 % of calories and the rest as carbs. A professional will tune these numbers to your case: they are a reasonable starting point, not a fixed rule.
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Assemble meal-based diets with instantly computed macros, reusable templates and your own recipes — your clients follow them from their personal area.
Frequently asked questions
How are daily macros calculated?+
First the energy expenditure is estimated (Mifflin-St Jeor basal rate times activity), adjusted to the goal (deficit or surplus), then split: protein by body weight (here 1.8 g/kg), fat as a percentage of calories (25 %) and the rest as carbohydrates.
How much protein do I need per day?+
For people who train, the usual range is 1.6–2.2 g per kg of body weight daily. This calculator uses 1.8 g/kg as a reasonable midpoint. During fat loss it pays to stay near the top of the range to protect muscle mass.
What calorie deficit is right for fat loss?+
A moderate 10–20 % deficit (15 % here) allows sustainable fat loss while protecting muscle and performance. Bigger deficits speed things up but are harder to sustain and increase muscle loss.
Do carbs make you fat?+
Not by themselves: total calorie balance determines whether you gain or lose weight. Carbs are the main fuel for intense training — which is why this split gives them the calories left after protein and fat are covered.
Should I follow these numbers exactly?+
No: they are an orientative starting point using standard conventions. Individual response varies — a nutritionist or trainer will adjust calories and the split based on your real progress, history and preferences.