Macro Calculator
Calculate your daily calories and ideal carb, protein, and fat targets for cutting, maintenance, or lean bulking. Choose a preset split or customize your own macros.
Keeps calories around estimated maintenance.
Daily Calories
2,763
Maintain target
BMR
1,783 cal/day
TDEE
2,763 cal/day
Moderately active activity
Macro calories by percentage
Carbs
276g
40% of calories
1,105 calories
69g per meal
Protein
207g
30% of calories
829 calories
52g per meal
Fat
92g
30% of calories
829 calories
23g per meal
Per-meal breakdown
Split across 4 meals to make your daily target easier to hit.
| Macro | Daily total | Per meal | Calories |
|---|---|---|---|
| Carbs | 276g | 69g | 1,105 |
| Protein | 207g | 52g | 829 |
| Fat | 92g | 23g | 829 |
How to Use
- Enter your age, gender, weight, height, activity level, and goal.
- Pick a macro preset like Balanced, Low Carb, High Protein, or Keto, or switch to Custom and adjust the sliders.
- Review your estimated BMR, TDEE, and daily calorie target based on the Mifflin-St Jeor formula.
- Use the grams-per-day and per-meal targets to plan your meals across 3, 4, or 5 meals.
Frequently Asked Questions
What are macros?
Macros, short for macronutrients, are protein, carbohydrates, and fat. They provide energy and support body functions like muscle repair, hormone production, and training performance.
What does IIFYM mean?
IIFYM stands for If It Fits Your Macros. It is a flexible dieting approach where you aim to hit your daily calorie and macro targets rather than only eating from a fixed list of foods.
Which macro ratio is best for fat loss?
There is no single best ratio for everyone. Fat loss mostly comes from maintaining a calorie deficit, while the ideal carb, protein, and fat split depends on your food preferences, training style, and ability to stay consistent.
How much protein should I eat when cutting or bulking?
Many active adults do well with roughly 1.6 to 2.2 grams of protein per kilogram of body weight when trying to preserve or build muscle. Higher protein intake can also help with fullness during fat loss phases.
Are macro calculators perfectly accurate?
No. They provide a strong starting estimate, but real calorie needs vary with metabolism, muscle mass, step count, sleep, and how hard you train. Track your results for a few weeks and adjust if needed.