Macro Calculator 2025 — Personalised Protein, Carb & Fat Targets

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Your Macro Calculator

Based on your TDEE and body composition goals

Weight (kg)

Height (cm)

Age

Body Fat % (optional)

Activity Level

Goal

Carb Preference

Your Daily Macro Targets

Protein

—

grams/day

Carbs

—

grams/day

Fat

—

grams/day

🥩 Protein—

🍚 Carbohydrates—

🥑 Fat—

Total Daily Calories—

BMR (Mifflin-St Jeor)—

TDEE (Maintenance)—

Protein per kg bodyweight—

Weekly weight change—

Calories from macros: Protein = 4 kcal/g · Carbs = 4 kcal/g · Fat = 9 kcal/g. BMR via Mifflin-St Jeor (1990), adjusted to Katch-McArdle when body fat % is provided. Macro splits are evidence-based starting points — adjust based on satiety, training performance, and 2-week scale trend.

What Are Macros and Why Do They Matter?

Macronutrients — protein, carbohydrates, and fat — are the three categories of nutrients that provide calories. Unlike micronutrients (vitamins, minerals), macros are needed in large quantities and are the primary levers for body composition change. "If It Fits Your Macros" (IIFYM) or flexible dieting is the evidence-based approach of hitting daily macro targets rather than following a prescriptive meal plan.

Why Protein Is the Priority Macro

Protein is muscle-sparing during fat loss, most satiating per calorie, and has the highest thermic effect of food (25–30% of protein calories are burned in digestion vs 6–8% for carbs and 2–3% for fat). For body composition purposes, protein should be set first, then calories adjusted via carbs and fat based on preference. The ISSN recommends 1.6–2.2g/kg for those training to maintain or gain muscle.