Get your personalised daily protein, carbohydrate, and fat targets based on your body, activity, and goal — powered by Mifflin-St Jeor.
Biological sex
Body measurements
yrs
kg
cm
Activity level
Your goal
🎯 Daily Calorie Target2000kcal per day
🥩 Protein—— kcal
🍚 Carbs—— kcal
🥑 Fat—— kcal
Macro split visualisation
Protein—
Carbs—
Fat—
—BMR
—TDEE
—Adjustment
—Loss/wk
Per-meal breakdown (based on 3 meals/day)
☀️ Breakfast (25%)
—g P—g C—g F
🥗 Lunch (35%)
—g P—g C—g F
🍽️ Dinner (30%)
—g P—g C—g F
🍎 Snacks (10%)
—g P—g C—g F
⚠️ These are estimates based on population averages. Individual metabolism varies. Consult a registered dietitian for personalised nutrition advice, especially if you have health conditions.
HOW MACROS ARE CALCULATED
This calculator uses the Mifflin-St Jeor equation for BMR, multiplied by your activity factor for TDEE. Your calorie target is then adjusted for your goal, and the calories are split into protein, carbs, and fat based on evidence-based ratios for each goal.
Men BMR = 10×kg + 6.25×cm − 5×age + 5 Women BMR = 10×kg + 6.25×cm − 5×age − 161 TDEE = BMR × Activity Factor Protein = 1.6–2.2g per kg body weight (adjusted by goal)
🥩 Protein (4 kcal/g)
Builds and repairs muscle. Keeps you full. Essential for immune function. For weight loss: 1.8-2.2g/kg to preserve muscle. For muscle gain: 1.6-2.0g/kg. Never go below 0.8g/kg.
🍚 Carbs (4 kcal/g)
Primary energy source. Fuels intense exercise. Spares protein for muscle building. Remaining calories after protein and fat are allocated to carbs. Prioritise complex carbs: oats, rice, potato.
🥑 Fat (9 kcal/g)
Hormones, brain function, fat-soluble vitamins. Never go below 0.5g/kg. Typically set at 25-35% of calories. Prioritise unsaturated fats: olive oil, avocado, nuts, fatty fish.
📊 Tracking matters
Use a food tracking app (MyFitnessPal, Cronometer) for accuracy. Even tracking 80% of meals produces significant results. Weighing food is more accurate than volume measures.
FAQ
How much protein do I need per day?
For active adults: 1.6-2.2g per kg of body weight. For weight loss (to preserve muscle): 1.8-2.4g/kg. For muscle building: 1.6-2.0g/kg. For sedentary adults: 0.8g/kg is the minimum. Spread protein across 3-5 meals for optimal muscle protein synthesis.
What macro split should I use for weight loss?
High-protein split works best for weight loss: Protein 30-35%, Fat 25-30%, Carbs 35-40%. Higher protein preserves muscle during a calorie deficit. The total calorie deficit matters more than the exact macro ratio, but protein should be prioritised.
How do I calculate macros for muscle gain?
Eat 200-400 kcal above TDEE (lean bulk). Set protein at 1.6-2.0g/kg, fat at 25% of calories, and fill remaining calories with carbs. Carbs fuel workouts and support recovery. Expect 0.25-0.5 kg weight gain per week — faster gain means more fat.
How accurate is this macro calculator?
The Mifflin-St Jeor formula is accurate within ±10% for most people. Accuracy decreases for very lean athletes (underestimates) and those with high body fat (overestimates). Treat these as starting targets and adjust by ±100-200 kcal based on weekly scale movement after 2 weeks.
Should I eat the same macros every day?
Daily targets work well for most people. Some athletes use carb cycling — higher carbs on training days, lower on rest days. However, hitting weekly macro totals matters more than daily precision. If you're 50g short on carbs one day, make it up the next.