Input your stats to generate intelligent calorie and macro targets. Select maintenance, fat loss, or muscle gain with precision. Choose presets or set fully custom macro ratios. View per-meal breakdowns matching your eating schedule perfectly. Export structured results instantly for consistent, accountable nutrition habits.
Enter your details on the left and press "Calculate Macros" to see personalized calorie and macro targets, with multiple macro styles and exportable summaries.
| Profile | Calories | Protein (g) | Carbs (g) | Fats (g) | Macro Split (P/C/F) |
|---|---|---|---|---|---|
| Maintenance - Balanced | 2,400 | 180 | 270 | 67 | 30% / 45% / 25% |
| Fat Loss - High Protein | 2,000 | 175 | 175 | 67 | 35% / 35% / 30% |
| Performance - High Carb | 2,800 | 175 | 385 | 62 | 25% / 55% / 20% |
| Keto - Very Low Carb | 2,000 | 125 | 25 | 156 | 25% / 5% / 70% |
Balanced: Everyday lifestyle, general fitness, sustainable adherence.
High Protein: Cutting phases, higher training stress, muscle retention priority.
Low Carb / Keto: Preference-based, low-carb tolerance, medical guidance required for strict approaches.
Performance: Endurance or high-volume training where carbohydrate availability drives output.
Recomp: Small deficit/surplus while improving body composition slowly.
60 kg individual: 96–144 g/day (1.6–2.4 g/kg).
75 kg individual: 120–180 g/day.
90 kg individual: 144–216 g/day.
Adjust inside this range based on training experience, leanness, and recovery feedback.
If weight or measurements stall for 14 days with good adherence:
1. Basal Metabolic Rate (BMR) is estimated using the Mifflin-St Jeor equation.
2. Total Daily Energy Expenditure (TDEE) = BMR × Activity Factor.
3. Goal Calories apply a deficit or surplus percentage aligned with selected goal.
4. Macro Distribution:
5. Per-Meal Macros divide daily calories and macro grams by chosen meals per day.
1. What information do I need for accurate results?
Provide age, gender, height, weight, chosen units, activity, goal, and meals. Use recent measurements and honest training frequency so calorie and macro estimates reflect your real lifestyle, not wishes.
2. Is this calculator a substitute for medical or dietetic advice?
No. Results are evidence-based estimates using standard equations. Individual metabolism, hormones, training stress, and medical conditions vary. Use these numbers as a starting framework, then adjust based on trends over two to four weeks.
3. How should I change macros if my progress is too slow?
For fat loss, watch bodyweight, waist, energy, sleep, and hunger. For muscle gain, monitor strength, recovery, and circumference. Adjust calories by 5–15% if progress stalls for two weeks while adherence remains consistent.
4. Why is protein intake emphasized so strongly?
Higher protein improves satiety, preserves muscle, and supports recovery. Many active people benefit from 1.6–2.4 grams per kilogram bodyweight. Very high intakes above this rarely improve results and may displace useful carbohydrates or fats.
5. Can I enter my data in pounds and inches?
Yes. Switch to imperial, enter pounds and inches, then the calculator converts internally to metric. The macro outputs remain in grams since nutrition labels and meal plans nearly always reference grams for precision.
6. How often should I recalculate my macro targets?
Recalculate whenever your bodyweight changes by 3–5%, training volume shifts significantly, your schedule changes, or your goal changes between cutting, maintaining, and gaining. Updating keeps macro targets aligned with actual energy demands.
7. How do I apply these macros in real meals?
Use macros to build meals from whole foods: lean proteins, diverse carbohydrates, healthy fats, fruits, and vegetables. Plan ahead, pre-log if useful, but allow flexible choices so perfectionism does not sabotage long-term consistency.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.