Macro Calculator
Accurately calculate your daily Macronutrients (Protein, Carbs, Fats) and TDEE. Enter your details below to get your personalized plan for weight loss or muscle gain.
Your Estimated Daily Targets
Total Calories (TDEE): kcal
How to Use This Macro Calculator 🧐
Follow these steps to generate your estimated Total Daily Energy Expenditure (TDEE) and Macronutrient Breakdown (Protein, Fat, Carbs):
- Input Your Details: Enter your Age, Gender, Height and Weight. Use the tabs to switch between Imperial System and Metric System.
- Select Activity Level (BMR): Choose the option that best reflects your weekly physical activity. This multiplier is applied to your BMR to estimate TDEE.
- Define Your Goal: Select **Maintain weight**, **Weight Loss**, or **Weight Gain**. This applies a daily calorie adjustment to help you reach your goals.
- Choose BMR Formula:
- The Mifflin St Jeor is the most common standard.
- The Katch-McArdle requires Body Fat % but is more accurate for lean individuals.
- Calculate: Click the button to view your estimated targets.
Understanding Macronutrients and TDEE
Successful weight management isn't just about eating less; it's about eating right. Here is a breakdown of the core concepts used in this calculator:
What is TDEE?
Total Daily Energy Expenditure represents the total number of calories you burn in 24 hours. It combines your Basal Metabolic Rate (calories burned at rest) with calories burned through exercise and daily movement (NEAT). To lose weight, you must eat below your TDEE (Calorie Deficit).
Why Count Macros?
While calories determine weight change, macronutrients determine body composition change. Counting macros helps ensure you lose fat rather than muscle, or gain muscle with minimal fat.
The Three Main Macros
- Protein (4 calories/gram): Essential for building and repairing tissues, including muscle. High protein intake is crucial during weight loss to prevent muscle loss and keep you feeling full.
- Fats (9 calories/gram): Vital for hormone regulation, brain function, and nutrient absorption. Don't fear fats; they are essential for a healthy metabolism.
- Carbohydrates (4 calories/gram): The body's primary energy source. Carbs fuel your workouts and daily brain function.
The Science of Weight Loss & Muscle Gain
This calculator uses the energy balance equation to help you reach your goals.
For Weight Loss (Calorie Deficit)
To lose weight, you need a Calorie Deficit. This calculator suggests a safe deficit (usually 250-500 calories below maintenance) to promote sustainable fat loss of 0.5 to 1 lb per week. Drastic deficits often lead to muscle loss and metabolic adaptation.
For Muscle Gain (Calorie Surplus)
To build muscle efficiently, you generally need a Caloric Surplus combined with resistance training. A slight surplus (250-500 calories above maintenance) provides the extra energy required to synthesize new muscle tissue.
Frequently Asked Questions
Macros stand for macronutrients, the nutrients our bodies need in large amounts: Protein, Carbohydrates, and Fats. Unlike simply counting calories, counting macros ensures you are getting the right balance of nutrients to fuel your body.
While there is no "one size fits all," a common starting point (and the default for this calculator) is 25% Protein, 30% Fat, and 45% Carbs. High-protein diets are often recommended for weight loss to help preserve muscle mass.
Important Disclaimer ⚠️
The results provided by this Macro Calculator are **estimates only** based on widely accepted standard formulas (Mifflin-St Jeor and Katch-McArdle). The default macro split (25% Protein, 30% Fat, 45% Carbs) is a balanced ratio and may not be optimal for everyone.
This calculator is not a substitute for professional medical or nutritional advice. Your individual needs may vary based on specific health conditions, medications, or unique physiology. Always consult with a qualified **Registered Dietitian Nutritionist (RDN)** or your healthcare provider before making significant changes to your diet.