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How often you exercise per week
Adjusts calories for your target
Distribution of calories across macros
Daily Calories
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Protein
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Carbs
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Fat
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Fiber
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What Are Macros?

Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides energy (calories) and serves unique functions in your body.

Tracking macros helps you achieve specific fitness goals—whether that's losing fat, building muscle, or maintaining your current weight—by ensuring you're eating the right balance of nutrients.

BMR (Mifflin-St Jeor): Men = 10Ă—W + 6.25Ă—H - 5Ă—A + 5 BMR (Mifflin-St Jeor): Women = 10Ă—W + 6.25Ă—H - 5Ă—A - 161 TDEE = BMR Ă— Activity Factor Macro Grams = (Calories Ă— % Split) Ă· Calories-per-gram

W: Weight (kg), H: Height (cm), A: Age (years)

Protein: 4 kcal/g, Carbs: 4 kcal/g, Fat: 9 kcal/g

Macro Split Options

Choose a macro distribution that aligns with your goals and preferences:

Split Type Carbs Protein Fat Best For
Balanced 40% 30% 30% General health, maintenance
Low Carb 25% 40% 35% Fat loss, blood sugar control
High Carb 50% 25% 25% Endurance athletes, high activity
High Protein 35% 40% 25% Muscle gain, satiety focus

Tips for Hitting Your Macros

Practical Macro Tracking Strategies
  • Plan Ahead: Meal prep with your macro targets in mind
  • Use a Tracker: Apps like MyFitnessPal make tracking easier
  • Prioritize Protein: Aim for 1.6-2.2g per kg of bodyweight for muscle preservation
  • Don't Fear Fat: Healthy fats support hormone production and satiety
  • Time Carbs: Focus carbs around workouts for better performance
  • Stay Flexible: Hit weekly averages, not just daily perfection
  • Adjust as Needed: Reassess macros every 4-6 weeks as your body changes

Why Use This Calculator?

Generic macro advice doesn't account for your unique body, activity level, and goals. Our macro calculator uses the scientifically-backed Mifflin-St Jeor equation to estimate your energy needs, then breaks them down into personalized macro targets—helping you optimize nutrition for your specific fitness journey.

Learn More About Macro Tracking

Master macro calculations, understand nutrition science, and optimize your diet with our comprehensive Macro Calculator Guide — includes formula explanations, food examples, and tracking tips! 📚

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