Macro Calculator: Protein, Carbs and Fat for Your Goal
Enter your details to get your daily protein, carbs and fat in grams for your goal.
Your results
Your target was raised to a safe minimum. Losing weight faster than this is not recommended without medical supervision.
Get a meal plan for these numbers in RecipeMeHow the calculation works
Calories at rest (BMR) use the Mifflin-St Jeor equation, the formula most dietitians use: 10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for men or minus 161 for women.
Maintenance calories are BMR multiplied by your activity level (1.2 to 1.9). To lose weight the target is 500 kcal below maintenance, which usually means about 0.5 kg a week; to build muscle it is 300 kcal above.
Protein is set per kg of body weight (1.6 g to maintain, 1.8 g to lose weight, 2.0 g to build muscle), fat is 30% of calories and carbs fill the rest.
These are estimates for healthy adults. If you are pregnant, under 18 or have a medical condition, ask a doctor or registered dietitian.
Frequently asked questions
What are macros?
Macros are the three nutrients that give you calories: protein and carbs have 4 kcal per gram, fat has 9 kcal per gram.
What is a good macro split for weight loss?
Enough protein matters most: about 1.6–2.2 g per kg of body weight. Fat around 25–35% of calories, and carbs fill the rest.
Do I need to hit my macros exactly?
No. Aim to hit calories and protein within about 10%; carbs and fat can vary from day to day.