What are macronutrients (macros)?

Macronutrients are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Together they make up all the calories in your diet. Tracking macros helps ensure balanced nutrition for your specific fitness goals.

How is TDEE calculated?

TDEE (Total Daily Energy Expenditure) is calculated using the Mifflin-St Jeor equation for BMR, then multiplied by an activity factor. Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Women: same but −161 instead of +5. Activity multipliers range from 1.2 (sedentary) to 1.9 (very active).

What macro split should I use for weight loss?

For weight loss, a high protein split (30/40/30 carbs/protein/fat) or low carb split (25/40/35) works well. Higher protein helps preserve muscle during a calorie deficit and keeps you feeling full. Combine with a 500-calorie deficit for ~1 lb/week loss.

What is the keto macro split?

The ketogenic (keto) diet uses a 5/35/60 (carbs/protein/fat) split. With only 5% of calories from carbs (typically 20-50g/day), your body enters ketosis and burns fat for fuel. This extreme low-carb approach requires careful planning and may not suit everyone.

How do I split macros across meals?

Divide your daily macro targets evenly across your meals. For 3 meals, each gets ~33% of your daily targets. For 4-5 meals, distribute evenly. Some people prefer higher carbs around workouts and more protein at each meal. Consistency matters more than perfect timing.

Should I use metric or imperial for accuracy?

Both unit systems produce equally accurate results. The calculator converts imperial to metric internally for the Mifflin-St Jeor formula. Use whichever system you know your measurements in to avoid conversion errors.

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Macro Calculator

Macronutrients (macros) are protein, carbohydrates, and fat. Calculate daily targets using TDEE from the Mifflin-St Jeor equation, then split by diet style: balanced (40/30/30), low carb (25/40/35), keto (5/35/60), or high protein (30/40/30). Protein has 4 cal/g, carbs 4 cal/g, fat 9 cal/g.

Calculate your daily macronutrient targets based on age, gender, weight, height, activity level, and fitness goal. Uses the Mifflin-St Jeor equation for TDEE. Macro presets for balanced, low carb, keto, and high protein diets. Meal breakdown for 3, 4, or 5 meals per day.

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Units

Your Details

Gender

Age

Weight (kg)

Height (cm)

Activity Level

Sedentary

Little or no exercise

Lightly Active

Exercise 1–3 days/week

Moderately Active

Exercise 3–5 days/week

Active

Exercise 6–7 days/week

Very Active

Hard exercise daily or physical job

Fitness Goal

Eat at your maintenance level (TDEE)

Macro Split

Ratios: Carbs / Protein / Fat (% of calories)

Your Daily Macros

2507

Calories (kcal)

188g

Protein

251g

Carbs

84g

Fat

Carbs 40% Protein 30% Fat 30%

BMR

1618 kcal

Calories at rest

TDEE

2507 kcal

Total daily expenditure

Meal Breakdown

Per Meal	Amount
Calories	836 kcal
Protein	63g
Carbs	84g
Fat	28g

How to Use

Enter your value in the input field
Click the Calculate/Convert button
Copy the result to your clipboard

Frequently Asked Questions

What are macronutrients (macros)?: Macronutrients are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Together they make up all the calories in your diet. Tracking macros helps ensure balanced nutrition for your specific fitness goals.
How is TDEE calculated?: TDEE (Total Daily Energy Expenditure) is calculated using the Mifflin-St Jeor equation for BMR, then multiplied by an activity factor. Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Women: same but −161 instead of +5. Activity multipliers range from 1.2 (sedentary) to 1.9 (very active).
What macro split should I use for weight loss?: For weight loss, a high protein split (30/40/30 carbs/protein/fat) or low carb split (25/40/35) works well. Higher protein helps preserve muscle during a calorie deficit and keeps you feeling full. Combine with a 500-calorie deficit for ~1 lb/week loss.
What is the keto macro split?: The ketogenic (keto) diet uses a 5/35/60 (carbs/protein/fat) split. With only 5% of calories from carbs (typically 20-50g/day), your body enters ketosis and burns fat for fuel. This extreme low-carb approach requires careful planning and may not suit everyone.
How do I split macros across meals?: Divide your daily macro targets evenly across your meals. For 3 meals, each gets ~33% of your daily targets. For 4-5 meals, distribute evenly. Some people prefer higher carbs around workouts and more protein at each meal. Consistency matters more than perfect timing.
Should I use metric or imperial for accuracy?: Both unit systems produce equally accurate results. The calculator converts imperial to metric internally for the Mifflin-St Jeor formula. Use whichever system you know your measurements in to avoid conversion errors.

Macro Presets (Carbs/Protein/Fat)

Preset	Carbs %	Protein %	Fat %	Best For
Balanced	40%	30%	30%	General fitness
Low Carb	25%	40%	35%	Fat loss, satiety
Keto	5%	35%	60%	Ketosis, epilepsy
High Protein	30%	40%	30%	Muscle building