How does this macros calculator work?

It estimates your daily calories (TDEE) from age, sex, height, weight, and activity using the Mifflin–St Jeor equation, applies your goal (cut/maintain/bulk), then splits calories into protein, fat, and carbs.

Do I need to enter my own calories?

No. This version calculates total daily calories automatically from your personal data and activity level. You can still adjust protein (g/kg) and fat percentage in Advanced settings.

What is a good macro ratio for fat loss?

A common starting point is 40% carbs, 30% protein, 30% fat. Higher-protein options like 35% protein, 35% carbs, 30% fat also work well as long as you maintain a calorie deficit.

How much protein should I eat daily?

Most active individuals aim for about 1.6–2.2 g of protein per kilogram of body weight per day. Adjust based on training volume, body composition, and satiety.

When should I eat my macros?

Total daily intake matters most. Spreading macros across 3–5 meals can help energy and satiety. Having protein around workouts may slightly support recovery and performance.

Macros Calculator

Partner

Track Your Macros Accurately

Use a smart food scale with built-in nutritional calculator and app sync to measure calories, protein, carbs, and fats directly from your ingredients.

Shop Cosori Smart Food Scale

We may earn a commission from qualifying purchases.

About Macronutrient (Macros) Calculator

The Macros Calculator automatically estimates your daily calorie needs (TDEE) from your age, sex, height, weight, and activity level, then splits those calories into protein, fat, and carbohydrates based on your selected goal — cutting, maintenance, or bulking.

How this macros calculator works

BMR & TDEE: Calculates your Basal Metabolic Rate using the Mifflin–St Jeor equation and multiplies it by your activity level (PAL) to get total daily energy expenditure (TDEE).
Goal adjustment: Applies your chosen preset — Cut (−20%), Maintain (baseline), or Bulk (+10%) — to adjust calories for fat loss, maintenance, or muscle gain.
Protein: Uses a customizable factor in g/kg (default ≈ 1.8) to determine total daily protein grams and calories (×4).
Fat: Uses your selected fat % of total calories to calculate fat grams (÷9).
Carbs: Calculates remaining calories after protein and fat, then converts to carbohydrate grams (÷4).
Output table: Displays a complete macro breakdown in grams, kcal, and percentages.

Presets (quick start)

Cut: −20% calories • 25% fat
Maintain: baseline calories • 30% fat
Bulk: +10% calories • 25% fat

Tips

Typical protein range: 1.6–2.2 g/kg body weight.
Recommended fat range: 20–35% of total calories.
Popular starting macro splits: 40/30/30 (C/P/F) or higher-protein versions like 35/35/30.
Distribute macros across 3–5 meals per day for better energy and satiety.

Disclaimer: For educational purposes only — not medical or dietary advice. Always consult a qualified health or nutrition professional for personalized recommendations.

FAQ

How does this macros calculator work?
It first estimates your daily calorie needs (TDEE) from your age, sex, height, weight, and activity level using the Mifflin–St Jeor equation. Then it divides those calories into protein, fat, and carbohydrates according to your selected goal — cutting, maintenance, or bulking.
Do I need to enter my own calories?
No — this version automatically calculates your total daily calories based on your personal data and activity level. You can still adjust the protein (g/kg) and fat % in the Advanced section if you want more control.
What is a good macro ratio for fat loss?
A common macro split for cutting is 40 % carbs / 30 % protein / 30 % fat. Higher-protein options like 35 % protein / 35 % carbs / 30 % fat also work well — the key is maintaining a calorie deficit.
How much protein should I eat daily?
Most active individuals do best with around 1.6–2.2 g of protein per kg of body weight daily. This supports muscle maintenance during fat loss and muscle growth during bulking.
When should I eat my macros?
The total daily amount matters most, but spreading macros across 3–5 meals per day can improve energy, digestion, and satiety. Having protein around workouts may slightly enhance recovery and performance.

Disclaimer

The tools provided on this site are intended for educational and informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have about a medical condition. If you think you may have a medical emergency, call your local emergency number immediately.

Equations are intended for adults and provide estimates that may not apply to children, pregnant or breastfeeding individuals, or certain medical conditions.