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🍎 Your Body Details
Enter your details to get personalized macro targets
1580
100 cm250 cm
30 kg300 kg
🎯 Your Daily Macro Targets
Daily Calories
2,100
for moderate weight loss
Protein
158g
632 cal
30%
Carbs
210g
840 cal
40%
Fat
70g
630 cal
30%
🍽️ Per Meal Breakdown (Based on Your Macros)
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How to Calculate Your Macros
Macronutrients — protein, carbohydrates and fat — are the three nutrients that provide calories. Tracking macros rather than just calories gives you more precise control over body composition. Our macro calculator uses the Mifflin-St Jeor formula (the most accurate validated method) to calculate your calorie needs then distributes them across protein, carbs and fat based on your specific goal.
Step 1 — Calculate BMR (Mifflin-St Jeor):
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
Step 2 — Calculate TDEE:
TDEE = BMR × Activity Multiplier
Step 3 — Adjust for Goal:
Weight Loss: TDEE − 500 calories/day (0.5 kg/week loss)
Muscle Gain: TDEE + 300 calories/day
Step 4 — Split into Macros:
Protein: 30% of calories ÷ 4 = grams
Carbs: 40% of calories ÷ 4 = grams
Fat: 30% of calories ÷ 9 = grams
Why Protein Is the Most Important Macro
Protein is essential for muscle repair, immune function and keeping you full. For weight loss higher protein intake (1.6-2.2g per kg of body weight) preserves muscle mass while in a calorie deficit. For muscle building adequate protein (1.6-2.0g per kg) provides building blocks for new muscle tissue. Our calculator automatically sets protein higher than standard guidelines to support both goals.
Understanding Your Macro Split
- Standard balanced — 30% protein, 40% carbs, 30% fat
- High protein — 35% protein, 35% carbs, 30% fat (for muscle building)
- Low carb — 30% protein, 20% carbs, 50% fat (for fat loss)
- Keto — 25% protein, 5% carbs, 70% fat (ketogenic diet)
- Each macro provides: protein 4 cal/g, carbs 4 cal/g, fat 9 cal/g
⚠️ Health Disclaimer: This macro calculator provides estimates for informational and educational purposes only and is not a substitute for professional medical or nutritional advice. Individual needs vary based on health conditions, medications and other factors. Always consult a qualified healthcare provider or registered dietitian before making significant changes to your diet.
Frequently Asked Questions
How much protein do I need per day? +
For general health the RDA is 0.8g of protein per kg of body weight. For weight loss or muscle building research supports 1.6-2.2g per kg of body weight. For a 75kg person that is 120-165g of protein per day. Our macro calculator sets protein at the higher end to support both fat loss and muscle preservation simultaneously.
What is TDEE and why does it matter? +
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day including exercise and all activity. It is your maintenance calorie level. To lose weight eat below your TDEE. To gain muscle eat slightly above. Our calculator estimates your TDEE using the Mifflin-St Jeor BMR formula multiplied by your activity level — the most accurate method available without lab testing.
How fast can I lose weight by tracking macros? +
A safe sustainable rate of weight loss is 0.5-1 kg per week which requires a daily calorie deficit of 500-1000 calories. Losing faster than 1 kg per week risks muscle loss and nutrient deficiencies. Our calculator offers both moderate (0.5 kg/week) and aggressive (1 kg/week) options. Most people find moderate loss more sustainable long term with less hunger and better results.
Do I need to track macros to lose weight? +
No — many people lose weight successfully by simply reducing calorie intake without tracking macros. However tracking macros gives you more precision and flexibility. Instead of avoiding foods completely you can fit any food into your daily targets. This approach called IIFYM (If It Fits Your Macros) tends to be more sustainable than restrictive diets because nothing is completely off limits.
Are carbs bad for weight loss? +
Carbohydrates are not inherently bad for weight loss — a calorie deficit is what drives fat loss regardless of macronutrient composition. However reducing carbs can help some people by reducing appetite, stabilizing blood sugar and making calorie reduction easier. The best diet is one you can sustain long term. If you feel better with fewer carbs follow a lower carb approach. If you perform better with more carbs keep them higher.