Free Macro Calculator
Get your exact daily protein, carb, and fat targets. Based on the Mifflin-St Jeor equation — the most validated BMR formula in research. Takes 60 seconds.
Your Stats
Enter your stats and click Calculate to see your macro targets.
Daily Calorie Target
0
TDEE: 0 kcal
Protein
0g
0 kcal
Carbs
0g
0 kcal
Fat
0g
0 kcal
Macro Split
Breakdown
BMR: 0 kcal/day
Protein per lb: 0 g/lb
Now track these macros automatically
You have your targets. For automatic macro tracking from photos, use PlateLens — snap a meal, get your full macro breakdown in under 3 seconds with ±1.2% accuracy.
How the Macro Calculator Works
Methodology behind every number.
Step 1: Basal Metabolic Rate (Mifflin-St Jeor)
Your BMR is the number of calories your body burns at complete rest. We use the Mifflin-St Jeor equation, which multiple systematic reviews have found to be the most accurate for the general population (within 10% for 82% of individuals).
- Male: BMR = (10 × kg) + (6.25 × cm) – (5 × age) + 5
- Female: BMR = (10 × kg) + (6.25 × cm) – (5 × age) – 161
Step 2: TDEE (Activity Multiplier)
Total Daily Energy Expenditure = BMR × activity multiplier. The multipliers are: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), Extremely Active (1.9).
Step 3: Goal Adjustment
A 250-calorie deficit/surplus is a 0.5 lb per week rate of change. A 500-calorie differential equals roughly 1 lb per week. We recommend the moderate cut/bulk over aggressive ones to preserve muscle and training performance.
Step 4: Macro Ratios by Goal
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Aggressive Cut | 45% | 25% | 30% |
| Cut | 40% | 30% | 30% |
| Maintain | 30% | 40% | 30% |
| Lean Bulk | 30% | 45% | 25% |
| Aggressive Bulk | 25% | 50% | 25% |
These are starting ratios. After 2–3 weeks, assess your energy, training performance, and body composition — then adjust. Every person responds differently. The calculator gives you a data-backed starting point, not a permanent prescription.
This calculator focuses on macro splits. For a standalone calorie and TDEE calculator with goal-specific targets across maintenance, fat loss, and muscle gain — including a separate macro breakdown tool — also try the free suite at my-calorie-calculator.com.