Calculate your ideal protein, carbohydrate, and fat targets based on your goal, body weight, and activity level. Includes a per-meal breakdown.
| Meal | Calories | Protein | Carbs | Fat |
|---|
The calculator first finds your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation — the most validated formula for estimating calories burned at rest. It then multiplies by your activity level to get your Total Daily Energy Expenditure (TDEE). Your goal then adjusts this number up or down, and the result is split into protein, carbohydrate, and fat targets based on evidence-based ratios for that goal.
For cutting (fat loss), protein is kept high (around 40%) to preserve muscle while in a calorie deficit. Carbs are reduced while fat is kept moderate. For bulking, protein stays elevated but carbohydrates increase significantly to fuel training and recovery. Maintenance splits macros roughly evenly between the three, with protein still prioritised at 30%.
Protein is the most important macro to get right. At 4 calories per gram, it builds and preserves muscle, keeps you full, and has the highest thermic effect of any macronutrient (meaning your body burns more calories digesting it). Most research supports 0.7–1g of protein per pound of bodyweight for active individuals, which this calculator targets.
Macronutrients (macros) are the three main categories of nutrients that provide energy: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros means hitting specific gram targets for each rather than just counting total calories, giving you more control over body composition.
The Mifflin-St Jeor equation used here is accurate to within about 10% for most people. Activity multipliers are estimates — the biggest source of error is typically overestimating activity level. If you're not seeing expected results after 2–3 weeks, adjust calories by 100–150 kcal rather than overhauling your macros.
Not necessarily. Protein should be hit consistently as it's the hardest to make up day-to-day. Carbs and fat can be flexible within a weekly average — many people find it easier to track weekly totals divided by 7 rather than stressing over each individual day.