Macro Calculator
Enter your stats and goal (cut/maintain/bulk) — get daily calories plus protein, carbs and fat targets in grams. Works in lbs or kg.
How to use — Macro Calculator
- Enter your gender, age, height and weight — in US units (lbs, feet/inches) or metric.
- Choose your real activity level (be honest — most people overestimate).
- Pick your goal: cut (lose fat), maintain, or bulk (build muscle).
- Click Calculate macros — get daily calories plus protein, fat and carb targets in grams.
FAQ
How are the macros calculated?
First your BMR is found with the Mifflin-St Jeor formula, multiplied by your activity level to get TDEE (maintenance calories). Your goal adjusts calories (−500 cut / +300 bulk). Then: protein = 0.8 g per lb of body weight, fat = 25% of calories, and carbs fill the remaining calories.
Why is protein so high?
A protein target near 0.7–1 g per lb of body weight helps preserve or build muscle — especially important in a calorie deficit. Protein is also the most filling macro, which makes dieting easier.
How fast will I lose weight on a 500-calorie deficit?
About 1 lb (0.45 kg) per week, since a pound of fat is roughly 3,500 calories. It's a sustainable pace that preserves muscle better than crash diets.
Do I need to hit these numbers exactly?
No — treat them as daily targets, not rules. Getting within ±5-10% consistently matters far more than nailing exact grams on any single day. Prioritize calories and protein; carbs and fat can flex.