Macro Calculator
Calculate your personalized nutrition plan with precision
Personal Information
Male
Female
Activity Level
BMR
Basal Metabolic Rate (calories needed at rest)
Sedentary
Little to no exercise, desk job
Light Exercise
Light exercise 1-3 days per week
Moderate
Moderate exercise 3-5 days per week
Very Active
Hard exercise 6-7 days per week
Extra Active
Very hard exercise, physical job, or 2x training
Goal
Maintain Weight
Keep your current weight
Mild Weight Loss
Lose 0.25 kg per week
Weight Loss
Lose 0.5 kg per week
Extreme Weight Loss
Lose 0.75 kg per week
Mild Weight Gain
Gain 0.25 kg per week
Weight Gain
Gain 0.5 kg per week
Extreme Weight Gain
Gain 0.75 kg per week
Your Personalized Plan
Your Basal Metabolic Rate (BMR)
0 kcal/day
Daily Calories
0
kcal
Protein
0
grams
Carbohydrates
0
grams
Fats
0
grams
Macronutrient Breakdown
Our free Macro Calculator gives you a personalized daily breakdown of protein, carbohydrates, fat, and total calories based on your body stats and goal. It uses the Mifflin-St Jeor BMR equation adjusted for activity level and your chosen calorie adjustment — from extreme weight loss through extreme weight gain — and splits the result into a 30/40/30 macronutrient ratio with a visual progress bar breakdown.
How to Use This Calculator
1
Enter your age, height, and weight, then select your gender.
2
Choose your activity level — from BMR (rest only) through extra active (hard training plus physical job).
3
Select your goal — maintain, mild loss, weight loss, extreme loss, mild gain, gain, or extreme gain.
4
Click Calculate My Macros to see your BMR, daily calorie target, and full macro split instantly.
5
Use the macronutrient breakdown bars to understand your protein, carb, and fat proportions visually.
Common Macro Splits at a Glance
| Macro Split | Protein / Carbs / Fat | Best Suited For | Approach |
|---|---|---|---|
| Balanced (this calculator) | 30% / 40% / 30% | General fitness, maintenance, body recomposition | Balanced |
| High Protein | 35% / 35% / 30% | Muscle building, weight loss with training | Performance |
| Higher Carb | 25% / 50% / 25% | Endurance athletes, heavy cardio | Endurance |
| Lower Carb | 35% / 25% / 40% | Fat loss focus, insulin sensitivity | Fat Loss |
Frequently Asked Questions
It means 30% of your daily calories come from protein, 40% from carbohydrates, and 30% from fat. This is a balanced general-purpose split that works well for most goals including maintenance, moderate weight loss, and body recomposition.
The calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate BMR formulas for the general population. Results are estimates based on population averages — individual metabolic rates can vary by 10-15%, so treat the output as a starting point and adjust based on real-world results.
Not necessarily. Hitting your macros within a reasonable range — roughly ±5-10 grams — is fine for most goals. Protein is the most important to hit consistently; carbs and fat can flex more day to day without significantly affecting results.
Recalculate every 4-6 weeks, or after a meaningful weight change of around 4-5 kg. As your weight changes, your BMR and TDEE shift, which means your macro gram targets should shift too.
Want to Understand Your Macro Ratio in Depth?
Read our complete guide — best macro percentages for weight loss, why protein comes first, and how to adjust your split for different goals.