Free calculator

Macro Calculator

This advanced Macro Calculator works out your ideal daily intake of protein, carbohydrates, and fat based on your body stats, activity level, and goal. Results are shown in both calories and kilojoules. Switch between metric and imperial units, pick a Moderate, Lower Carb or Higher Carb split or set your own ratios with sliders, choose your deficit or surplus intensity, and get per-meal breakdowns for 2 to 6 meals. Enter your body fat percentage for a more accurate result using the Katch-McArdle formula, compare all three goals and all three splits side by side, see your BMI, healthy weight range and estimated lean mass, and share your result with a link.

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Enter your details

Units

Gender

Age

years

Weight

Height

Activity Level

Goal

Body Fat %

Optional. Enables the more accurate Katch-McArdle formula.

Calorie Deficit: 20%

5% (gentle)20% (moderate)35% (aggressive)

Number of Meals

Macro Split

Higher protein for fat loss, more carbs for muscle gain: 40% protein, 30% carbs, 30% fat for fat loss

Your Daily Macros

Example

Example figures, not your own. Worked for a moderately active 30 year old woman of 70 kg and 165 cm on a 20 percent deficit. Enter your own details and press Calculate.

Calculated using the Mifflin-St Jeor equation

Calories

1761

kcal/day (7,368 kJ)

Protein

176g

2.5g/kg

Carbs

132g

30%

Fat

59g

30%

1761

kcal/day

Protein

2.5g/kg176g

40% of calories704 kcal

Carbohydrates

1.9g/kg132g

30% of calories528 kcal

Fat

0.8g/kg59g

30% of calories531 kcal

Maintenance (TDEE)

2201 kcal (9,209 kJ)

Basal (BMR)

1420 kcal (5,941 kJ)

Macro Split Comparison at 1,761 kcal

Split	Protein	Carbs	Fat
Goal default40% / 30% / 30%	176g	132g	59g	Selected
Moderate30% / 35% / 35%	132g	154g	68g
Lower Carb40% / 20% / 40%	176g	88g	78g
Higher Carb30% / 50% / 20%	132g	220g	39g

Same calories, different protein, carb and fat balance. Pick the one that fits your food preferences and training.

Goal Comparison

Goal	Calories	Protein	Carbs	Fat	Adjust
Fat LossSelected	1761	176g	132g	59g	-20%
Maintenance	2201	165g	220g	73g	-
Muscle Gain	2422	182g	272g	67g	+10%

Maintenance Calories by Activity Level

Activity Level	Multiplier	kcal/day	kJ/day
Basal Metabolic Rate (at rest)	1.0	1,420	5,941
Sedentary (little or no exercise)	1.2	1,704	7,130
Lightly Active (light exercise 1-3 days/week)	1.375	1,953	8,171
Moderately Active (moderate exercise 3-5 days/week)Selected	1.55	2,201	9,209
Active (hard exercise 6-7 days/week)	1.725	2,450	10,251
Very Active (very hard exercise, physical job)	1.9	2,698	11,288

Shows how your maintenance estimate changes if your weekly activity is higher or lower than selected.

Body Composition Context

BMI

25.7 Overweight

BMI does not separate fat from muscle, so read it alongside the figures below.

Full BMI calculator

Healthy Weight Range

50.4 kg to 67.8 kg

BMI 18.5 to 24.9 for your height. Devine ideal weight: 56.9 kg.

Ideal weight calculator

Lean Mass and Body Fat

47.4 kg lean

Body fat 32.3% (22.6 kg fat mass), estimated from height and weight using the Boer formula. Enter your body fat % for a measured figure.

Lean body mass calculator or body fat calculator

Per-Meal Breakdown (4 meals)

Meal	Calories	Protein	Carbs	Fat
Breakfast	440	44g	33g	15g
Lunch	528	53g	40g	18g
Dinner	528	53g	40g	18g
Snacks	264	26g	20g	9g
Daily Total	1761	176g	132g	59g

Weekly Totals

Weekly Calories

12,327

kcal/week (51,576 kJ)

Weekly Protein

1,232g

176g/day

Weekly Carbs

924g

132g/day

Weekly Fat

413g

59g/day

Training vs Rest Day Split

Day Type	Calories	Protein	Carbs	Fat
Training Day	1673	167g (40%)	167g (40%)	37g (20%)
Rest Day	1849	185g (40%)	92g (20%)	82g (40%)

Training days shift +10% carbs / -10% fat with slightly fewer calories. Protein stays constant.

Projected Timeline

At this rate you would lose approximately 0.40 kg per week:

1 kg

~3 weeks

2 kg

~5 weeks

5 kg

~13 weeks (3.0 mo)

10 kg

~25 weeks (5.8 mo)

These are estimates only. Actual results vary based on adherence, metabolism, water retention, and other factors.

How It Works

Your macros are calculated in three steps. First, your Basal Metabolic Rate (BMR) is estimated using either the Mifflin-St Jeor equation (default) or the Katch-McArdle equation if you provide your body fat percentage. Then your Total Daily Energy Expenditure (TDEE) is calculated by multiplying BMR by an activity factor. Finally, your calorie target is adjusted by your chosen deficit or surplus percentage and split into protein (4 kcal/g), carbs (4 kcal/g), and fat (9 kcal/g). You can override the default macro ratios with custom sliders. Fat-loss targets are never set below 1,200 kcal (5,020 kJ) per day. Results include a macro split comparison, a per-meal breakdown, weekly totals, training vs rest day splits, a goal comparison table, maintenance calories at every activity level, body composition context (BMI, healthy weight range, lean mass), and a projected weight-change timeline. Your inputs are saved in the page address so you can bookmark or share the result.

How to use it

1Choose metric (kg/cm) or imperial (lbs/ft) units
2Select your gender and enter your age, weight, and height
3Choose your activity level and goal
4Optionally open Advanced Options to enter body fat %, adjust deficit/surplus, set meal count, or choose a macro split (goal default, Moderate, Lower Carb, Higher Carb, or Custom sliders)
5Click "Calculate Macros" to see your full results in kcal and kJ, including daily and weekly targets, split comparison, meal breakdown, goal comparison, activity level table, body composition, training day splits, and progress timeline
6Use "Share link" to copy a URL that reopens the calculator with your inputs and result

Quick Reference

Goal	Calorie Adjustment	Protein	Carbs	Fat
Fat Loss	Customisable deficit (default -20%)	40%	30%	30%
Maintenance	No change	30%	40%	30%
Muscle Gain	Customisable surplus (default +10%)	30%	45%	25%

Goal default percentages shown. You can also pick a Moderate (30/35/35), Lower Carb (40/20/40) or Higher Carb (30/50/20) split, or set your own ratios with the custom sliders. Fat-loss targets never drop below 1,200 kcal (5,020 kJ) per day.

How This Is Calculated

Mifflin-St Jeor: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5 (male) or -161 (female) Katch-McArdle: BMR = 370 + (21.6 x lean body mass kg) TDEE = BMR x activity multiplier Target Calories = TDEE x goal adjustment Protein (g) = (Target Calories x protein%) / 4 Carbs (g) = (Target Calories x carbs%) / 4 Fat (g) = (Target Calories x fat%) / 9

BMR: = Basal Metabolic Rate - calories burned at complete rest
TDEE: = Total Daily Energy Expenditure - calories burned including activity
Lean mass: = Body weight minus fat mass (used by Katch-McArdle when body fat % is provided)
4 kcal/g: = Energy per gram of protein and carbohydrates
9 kcal/g: = Energy per gram of fat

Uses the Mifflin-St Jeor equation by default. When body fat percentage is entered, the Katch-McArdle equation is used instead as it accounts for lean body mass and is more accurate for those who know their body composition. Activity multipliers range from 1.2 (sedentary) to 1.9 (very active).

Frequently Asked Questions

What are macros?

Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides energy (calories/kilojoules) and plays different roles in your body.

How much protein do I need?

For weight loss, aim for 1.6-2.2g of protein per kg of body weight to preserve muscle mass. For maintenance, 1.2-1.6g/kg is sufficient. For muscle gain, target 1.6-2.2g/kg. This calculator shows your protein intake in g/kg so you can check your targets at a glance.

Should I track macros or just calories?

Tracking macros gives you more control over body composition than tracking calories alone. Two diets with the same calories but different macro splits can produce very different results in terms of muscle retention and fat loss.

What macro split is best for weight loss?

A higher protein split (around 40% protein, 30% carbs, 30% fat) is generally recommended for weight loss as it helps preserve muscle mass, increases satiety, and has a higher thermic effect than carbs or fat. Use the custom sliders to fine-tune these ratios to your preference.

What is the difference between Mifflin-St Jeor and Katch-McArdle?

Mifflin-St Jeor uses your weight, height, age, and gender to estimate BMR. Katch-McArdle uses your lean body mass (calculated from body fat percentage) and is more accurate for people who know their body composition, especially those with above-average or below-average muscle mass.

Should I eat differently on training days?

Many people benefit from eating more carbohydrates on training days to fuel performance and recovery, and slightly fewer carbs on rest days. The training day split in this calculator shifts carbs up and fat down on training days while keeping protein constant.

How accurate is the projected timeline?

The timeline is a rough estimate based on the simple rule of 7,700 kcal per kg of body fat. In practice, weight loss slows over time due to metabolic adaptation, and results vary based on adherence, sleep, stress, and individual metabolism.

What is the difference between the Moderate, Lower Carb and Higher Carb splits?

All three use the same calorie target and only change the balance between protein, carbs and fat. Moderate is 30% protein, 35% carbs, 35% fat. Lower Carb is 40% protein, 20% carbs, 40% fat, which suits people who prefer higher-fat foods or train less often. Higher Carb is 30% protein, 50% carbs, 20% fat, which suits frequent or high-intensity training. The goal default gives a higher protein share for fat loss and more carbs for muscle gain. None is universally better; choose the one you can follow consistently.

Why does the calculator show kilojoules as well as calories?

Australian food labels list energy in kilojoules (kJ), while most macro guidance is written in calories (kcal). One kcal equals 4.184 kJ. Showing both means you can match your target directly to the nutrition panel on Australian packaging.

Why was my fat-loss target set to 1,200 kcal?

If your chosen deficit would take your daily intake below 1,200 kcal (about 5,020 kJ), the calculator raises the target to 1,200 kcal. Very low intakes make it hard to meet protein and micronutrient needs and are not recommended without medical supervision. If you need a faster result, increase activity rather than cutting calories further, or speak to a dietitian.

Is the body fat estimate accurate if I did not enter a body fat percentage?

No. Without a measured figure the calculator estimates lean mass from your height and weight using the Boer formula, then derives body fat from that. It is a rough reference only. Enter a measured body fat percentage for a more reliable figure and to switch the calculation to the Katch-McArdle equation.

How do I share or save my result?

After calculating, your inputs are added to the page address. Use the "Share link" button to copy that address, then bookmark it or send it to someone. Opening the link reloads the calculator with the same inputs and shows the result straight away.

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