What are macronutrients (macros)?

Macronutrients are nutrients you need in large amounts for energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). This calculator turns your estimated daily calories into gram targets for each macro using percentage splits (balanced, low fat, low carb, high protein). Default male 65 kg, 180 cm, age 25, moderate activity, maintain: 2425 kcal/day → balanced 182g protein, 243g carbs, 81g fat (2.8 g protein per kg body weight).

How do I calculate my macros step by step?

Step 1: BMR with Mifflin-St Jeor — default 10×65 + 6.25×180 − 5×25 + 5 = 1655 kcal BMR. Step 2: TDEE = BMR × activity (moderate 1.465×) → 1655 × 1.465 ≈ 2425 kcal. Step 3: Add goal adjustment (maintain 0, cut −500, bulk +500). Step 4: Split calories — balanced 30% protein / 40% carbs / 30% fat → grams via ÷4, ÷4, ÷9. Example cut (−500): 1925 kcal, 144g P / 193g C / 64g F.

How many calories are in protein, carbs, and fat?

Protein ≈ 4 kcal/g, carbohydrates ≈ 4 kcal/g, fat ≈ 9 kcal/g. At 2425 kcal balanced: protein 182g × 4 ≈ 728 kcal (30%); carbs 243g × 4 ≈ 972 kcal; fat 81g × 9 ≈ 729 kcal. Rounding grams means totals may be ±10–20 kcal from the calorie target.

What are the macro split presets on this calculator?

Four calorie-percent presets at 2425 kcal maintain: Balanced 30/40/30 → 182/243/81g. Low fat 30/55/15 → 182/333/40g. Low carb 40/15/45 → 243/91/121g. High protein 40/35/25 → 243/212/67g. Pick one preset and track consistently for 2–3 weeks.

How do I use macros for weight loss (cutting)?

Estimate TDEE (2425 kcal default), subtract 250–500 kcal/day. Standard −500 ≈ 1 lb/week loss rule-of-thumb. This page: −500 goal → 1925 kcal, balanced 144g protein (2.2 g/kg)—often enough to preserve muscle. Low carb at cut calories: 193g P, 72g C, 96g F. If weight does not drop after 3 weeks, remove another 100–150 kcal.

How do I use macros for muscle gain (bulking)?

Add +250 to +500 kcal above TDEE. +500 example: 2925 kcal (Standard gain), high-protein split 293g P, 256g C, 81g F. Pair with progressive overload; expect ~0.25–0.5 kg/month lean gain for intermediates—faster scale weight includes fat and water.

Mifflin-St Jeor vs Katch-McArdle—which BMR formula?

Mifflin-St Jeor (default): 1655 kcal BMR → 2425 TDEE moderate. Katch-McArdle at 20% body fat on same profile: BMR 1493 kcal → TDEE 2188 kcal → maintain 2188 kcal (-237 kcal lower than Mifflin). Use Katch when you have a reliable BF% from Navy tape or DEXA; otherwise Mifflin is the usual default.

How much protein should I eat per day?

General training: 1.6–2.2 g/kg body weight. Default 65 kg at balanced maintain: 182g (2.8 g/kg). Cut 1925 kcal still yields 144g protein. High-protein preset at maintain: 243g (3.7 g/kg). Endurance-heavy diets may use moderate protein with higher carbs (low fat preset).

What activity level should I pick for TDEE?

Multiply BMR by: sedentary 1.2, light 1.375, moderate 1.465 (default), active 1.55, very active 1.725, extra 1.9. Changing only activity on the 65 kg male profile: BMR 1655 × 1.2 = 1986 kcal vs × 1.55 = 2565 kcal—a 300+ kcal swing without changing workouts. Pick the description that matches your average week, not your best week.

Female example macros?

Female 60 kg, 165 cm, age 28, light activity (1.375), maintain: BMR ≈ 1330 kcal, TDEE ≈ 1829 kcal, calories 1829 kcal, balanced 137g P / 183g C / 61g F (2.3 g/kg protein). Women cutting below ~1,400 kcal long-term should consider diet breaks and medical guidance.

How accurate is this macro calculator?

TDEE formulas are estimates—adjust ±100–200 kcal after 2–3 weeks based on scale trend Macro splits are calorie percentages, not medical prescriptions for kidney disease or diabetes Katch-McArdle needs accurate body fat %; otherwise use Mifflin-St Jeor Minimum 1,200 kcal floor may be too low for tall/active women—use clinical guidance if unsure Does not model refeed days, carb cycling, or training vs rest day splits Practical check: log food for 14 days at calculated macros; if average scale weight is flat on “maintain,” you found true maintenance. If losing >1.5 lb/week on −500, add 150 kcal.

How does this relate to TDEE and protein calculators?

TDEE calculator shows maintenance calories across activity bands without macro grams. Protein calculator often uses g/kg targets (1.6–2.2 g/kg)—compare to macro protein grams here. Body recomposition calculator layers cut/bulk phases with explicit protein floors. This page combines calorie target + four macro splits in one pass.

Can I do low carb or keto with these presets?

Low carb preset here is 40% protein / 15% carbs / 45% fat — not strict keto (<50 g carbs). At maintain 2425 kcal that is 91g carbs (~15% calories). True keto often needs manual carb cap (e.g. <30 g) below this preset—lower total calories or adjust carbs manually after calculating fat and protein minimums.

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Nutrition

Macro Calculator — Daily Protein, Carbs & Fat

Free macro calculator: BMR (Mifflin-St Jeor or Katch-McArdle) → TDEE → goal calories for cut, maintain, or bulk, then protein, carb, and fat grams across four splits. Pair with our TDEE calculator for calorie-only planning.

Last updated: May 25, 2026

Default maintain: 2425 kcal · 182P / 243C / 81F

Cut −500 → 1925 kcal example built in

Four splits: balanced, low fat, low carb, high protein

How macros are calculated

Macro calculator

BMR → TDEE → calories → protein, carbs, fat (g/day)

Units

Age

Ages 18–80

Gender

Height (cm)

Weight (kg)

Activity

Goal

Daily targets

Calories

2,425 kcal

BMR 1655 · TDEE ~2425 (before goal adjust)

Protein

182g

Carbs

243g

Fat

81g

TDEE formulas are estimates—adjust ±100–200 kcal after 2–3 weeks based on scale trend

Default snapshot (maintain)

Male, 25 y, 180 cm, 65 kg, moderate activity · 10×65 + 6.25×180 − 5×25 + 5 = 1655 kcal BMR

Calories

2425

TDEE ~2425

Protein

182g

Carbs

243g

Fat

81g

Macro splits at 2425 kcal

Split	% P / C / F	Protein	Carbs	Fat
Balanced	30% / 40% / 30%	182g	243g	81g
Low fat	30% / 55% / 15%	182g	333g	40g
Low carb	40% / 15% / 45%	243g	91g	121g
High protein	40% / 35% / 25%	243g	212g	67g

Goal adjustments (same TDEE base)

Maintain weight

+0 kcal · 0 lb/week

2425 kcal

Balanced: 182g P · 243g C · 81g F

Standard loss

-500 kcal · ~1 lb/week

1925 kcal

Balanced: 144g P · 193g C · 64g F

Standard gain

+500 kcal · ~1 lb/week

2925 kcal

Balanced: 219g P · 293g C · 98g F

Computed examples

Case	kcal	Balanced P/C/F (g)	BMR
Default — male 65 kg, 180 cm, maintain	2425	182 / 243 / 81	1655
Cut — −500 kcal/day	1925	144 / 193 / 64	1655
Bulk — +500 kcal/day	2925	219 / 293 / 98	1655
Female — 60 kg, 165 cm, light activity	1829	137 / 183 / 61	1330
Katch — 20% BF, moderate activity	2188	164 / 219 / 73	1493

How macros are calculated

BMR — Mifflin-St Jeor or Katch-McArdle (with body fat %).
TDEE = BMR × activity multiplier (default moderate 1.465).
Goal calories = TDEE + adjustment (-500 for standard cut), minimum 1200 kcal.
Grams = (calories × macro %) ÷ 4 for protein/carbs, ÷ 9 for fat.

Split definitions

Balanced: 30% protein, 40% carbs, 30% fat
Low fat: 30% protein, 55% carbs, 15% fat
Low carb: 40% protein, 15% carbs, 45% fat
High protein: 40% protein, 35% carbs, 25% fat

Limitations

TDEE formulas are estimates—adjust ±100–200 kcal after 2–3 weeks based on scale trend
Macro splits are calorie percentages, not medical prescriptions for kidney disease or diabetes
Katch-McArdle needs accurate body fat %; otherwise use Mifflin-St Jeor
Minimum 1,200 kcal floor may be too low for tall/active women—use clinical guidance if unsure
Does not model refeed days, carb cycling, or training vs rest day splits

U.S. Dietary Guidelines — general macro ranges for health (not sport-specific periodization).

Worked example

Male maintain — full math

BMR: 10(65) + 6.25(180) − 5(25) + 5 = 1655 kcal

TDEE: 1655 × 1.465 = 2425 kcal

Goal: maintain → 2425 kcal

Protein: (2425 × 0.30) / 4 = 182g

Carbs: (2425 × 0.40) / 4 = 243g

Fat: (2425 × 0.30) / 9 = 81g

Low carb at maintain calories

Same 2425 kcal, low carb split → 243g protein, 91g carbs (15% kcal), 121g fat. Useful for appetite control; ensure fiber from low-carb vegetables.

Frequently Asked Questions

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Nutrition

Macro Calculator — Daily Protein, Carbs & Fat

Last updated: May 25, 2026

Default maintain: 2425 kcal · 182P / 243C / 81F

Cut −500 → 1925 kcal example built in

Four splits: balanced, low fat, low carb, high protein

How macros are calculated

Macro calculator

BMR → TDEE → calories → protein, carbs, fat (g/day)

Units

Age

Ages 18–80

Gender

Height (cm)

Weight (kg)

Activity

Goal

Daily targets

Calories

2,425 kcal

BMR 1655 · TDEE ~2425 (before goal adjust)

Protein

182g

Carbs

243g

Fat

81g

TDEE formulas are estimates—adjust ±100–200 kcal after 2–3 weeks based on scale trend

Default snapshot (maintain)

Male, 25 y, 180 cm, 65 kg, moderate activity · 10×65 + 6.25×180 − 5×25 + 5 = 1655 kcal BMR

Calories

2425

TDEE ~2425

Protein

182g

Carbs

243g

Fat

81g

Macro splits at 2425 kcal

Split	% P / C / F	Protein	Carbs	Fat
Balanced	30% / 40% / 30%	182g	243g	81g
Low fat	30% / 55% / 15%	182g	333g	40g
Low carb	40% / 15% / 45%	243g	91g	121g
High protein	40% / 35% / 25%	243g	212g	67g

Goal adjustments (same TDEE base)

Maintain weight

+0 kcal · 0 lb/week

2425 kcal

Balanced: 182g P · 243g C · 81g F

Standard loss

-500 kcal · ~1 lb/week

1925 kcal

Balanced: 144g P · 193g C · 64g F

Standard gain

+500 kcal · ~1 lb/week

2925 kcal

Balanced: 219g P · 293g C · 98g F

Computed examples

Case	kcal	Balanced P/C/F (g)	BMR
Default — male 65 kg, 180 cm, maintain	2425	182 / 243 / 81	1655
Cut — −500 kcal/day	1925	144 / 193 / 64	1655
Bulk — +500 kcal/day	2925	219 / 293 / 98	1655
Female — 60 kg, 165 cm, light activity	1829	137 / 183 / 61	1330
Katch — 20% BF, moderate activity	2188	164 / 219 / 73	1493

How macros are calculated

BMR — Mifflin-St Jeor or Katch-McArdle (with body fat %).
TDEE = BMR × activity multiplier (default moderate 1.465).
Goal calories = TDEE + adjustment (-500 for standard cut), minimum 1200 kcal.
Grams = (calories × macro %) ÷ 4 for protein/carbs, ÷ 9 for fat.

Split definitions

Balanced: 30% protein, 40% carbs, 30% fat
Low fat: 30% protein, 55% carbs, 15% fat
Low carb: 40% protein, 15% carbs, 45% fat
High protein: 40% protein, 35% carbs, 25% fat

Limitations

TDEE formulas are estimates—adjust ±100–200 kcal after 2–3 weeks based on scale trend
Macro splits are calorie percentages, not medical prescriptions for kidney disease or diabetes
Katch-McArdle needs accurate body fat %; otherwise use Mifflin-St Jeor
Minimum 1,200 kcal floor may be too low for tall/active women—use clinical guidance if unsure
Does not model refeed days, carb cycling, or training vs rest day splits

U.S. Dietary Guidelines — general macro ranges for health (not sport-specific periodization).