Enter Your Details
Example Data Table
| Goal | Weight | Body Fat | Activity | Estimated Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|---|
| Fat Loss | 80 kg | 22% | Moderate | 2,180 kcal | 151 g | 240 g | 61 g |
| Maintenance | 80 kg | 22% | Moderate | 2,565 kcal | 151 g | 337 g | 71 g |
| Lean Gain | 80 kg | 22% | Moderate | 2,822 kcal | 151 g | 401 g | 78 g |
Formula Used
Lean Body Mass: Weight × (1 − Body Fat % ÷ 100)
Katch-McArdle: 370 + 21.6 × Lean Body Mass in kg
Cunningham: 500 + 22 × Lean Body Mass in kg
Mifflin-St Jeor: Uses weight, height, age, and sex to estimate resting calories.
Total Daily Energy: Resting Calories × Activity Factor
Goal Calories: Total Daily Energy adjusted by the selected goal.
Protein: Lean mass in pounds × selected protein factor.
Fat: Target calories × selected fat percentage ÷ 9.
Carbs: Remaining calories after protein and fat ÷ 4.
How To Use This Calculator
Enter your age, sex, weight, height, and estimated body fat percentage. Choose your activity level and goal. Select a formula that matches your preference. Katch-McArdle works well when body fat is known. Mifflin-St Jeor is useful when body fat is less certain.
Choose a macro style for your diet. Balanced is useful for general planning. High protein supports dieting phases. Lower carb shifts more calories toward fat. Performance gives more room for carbohydrates. Custom mode lets you control protein and fat settings.
Press the calculate button. Your results will appear above the form. Review calories, protein, carbs, fats, lean mass, and per-meal targets. Use the CSV and PDF buttons to save your plan.
Macro Planning With Body Fat
Why Lean Mass Matters
A macro plan becomes more useful when it considers body fat. Total body weight can hide important details. Two people may weigh the same, yet carry different amounts of muscle. Lean body mass gives a clearer base for nutrition targets. This calculator uses body fat to estimate lean mass first. Then it builds calorie and macro targets from that value.
Calories Come First
Calories guide body weight change. A deficit usually supports fat loss. Maintenance calories help keep weight steady. A surplus can support muscle gain when training is consistent. The calculator estimates resting energy first. It then multiplies that value by an activity factor. After that, it adjusts calories for your selected goal.
Protein Supports Muscle
Protein is based on lean mass. This helps avoid underfeeding muscle during a diet. It also prevents very high protein targets for people with higher body fat. High protein plans can improve fullness. They may also support recovery after resistance training. The custom option lets advanced users set a personal protein target.
Carbs And Fats Balance Energy
Fat supports hormones, meal taste, and steady energy. Carbohydrates support training, performance, and daily movement. The calculator assigns fat from a calorie percentage. It then gives remaining calories to carbohydrates. This method keeps the plan simple. It also makes each macro total fit the chosen calorie target.
Use Results As A Starting Point
No calculator can predict every body response. Sleep, stress, training quality, digestion, and tracking accuracy matter. Use the result for two weeks. Track weight trends and measurements. If progress is too slow, adjust calories slightly. If energy drops too much, reduce the deficit. Smart macro planning is steady, measured, and flexible.
FAQs
1. What makes this calculator different?
It uses body fat to estimate lean mass. That helps create protein and calorie targets that fit body composition better than body weight alone.
2. Which formula should I choose?
Use Katch-McArdle when you know body fat. Use Mifflin-St Jeor when body fat is only a rough guess. Cunningham is useful for active users.
3. How accurate are the results?
The result is an estimate. It gives a strong starting point, but real progress depends on tracking, food accuracy, training, and consistency.
4. Should I use custom calories?
Use custom calories when you already know your maintenance intake or follow a coach’s target. Otherwise, leave it at zero.
5. Why are carbs calculated last?
Protein and fat are set first because they support muscle, recovery, and health. Carbs then fill the remaining calorie target.
6. Can this calculator help with fat loss?
Yes. Choose a fat loss goal. The calculator reduces calories while keeping protein tied to lean body mass.
7. Can this calculator help with muscle gain?
Yes. Choose lean gain or muscle gain. Combine the result with progressive strength training and enough sleep.
8. How often should I update my macros?
Review macros every two to four weeks. Update them sooner if body weight, activity, or training volume changes significantly.