Free Tool
Macro Calculator
Get personalized protein, carb, and fat targets based on your body and goals.
How This Calculator Works
Our macro calculator uses validated, research-backed formulas to estimate your optimal macronutrient intake:
Mifflin-St Jeor Formula (Default)
The gold standard for estimating BMR. Used when body fat % is not provided.
- Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
- Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
Katch-McArdle Formula
More accurate when body fat % is provided, as it uses lean body mass:
- BMR = 370 + (21.6 × lean body mass kg)
Frequently Asked Questions
How accurate is this calculator?
Very accurate as a starting point. Both formulas are validated in research. Use these numbers for 2-3 weeks, track results, and adjust if needed.
Which dietary preset should I choose?
- Balanced: Best for most people. Sustainable long-term.
- Low-Carb: Good for blood sugar control.
- Keto: Very low carb. Requires strict adherence.
- High-Protein: Great for muscle building or aggressive fat loss.
- Plant-Based: Optimized for vegan/vegetarian diets.
Should I eat back exercise calories?
Generally, no. Activity multipliers already account for exercise. Only add back if doing 2+ hours of intense exercise daily.
How often should I recalculate?
Every 10-15 pounds of weight change, or every 4-6 weeks if progress stalls.