Macro Calculator

Explanation appears here after calculation — the calculator highlights why the chosen goal affects macros and gives simple food-based equivalents you can use to plan meals.

Overview: Macronutrients — often shortened to “macros” — are the main energy-providing components of food: protein, carbohydrates, and fats. This macro calculator estimates your daily calorie needs (Total Daily Energy Expenditure or TDEE) and divides those calories into recommended macronutrient targets based on your age, gender, height, weight, activity level and specific goal: fat loss, weight maintenance, or muscle gain. The goal-based approach recognizes that dietary strategy should adapt to the objective. For instance, during fat loss you typically prioritize a higher protein intake to preserve lean mass and maintain fullness; for muscle gain you prioritize increased carbohydrates to fuel workouts and support recovery.

How calories are estimated: First, the calculator estimates Basal Metabolic Rate (BMR) using a validated formula that accounts for body size, age and sex. BMR is the energy your body requires at rest to maintain vital functions. The calculator multiplies BMR by an appropriate activity factor — sedentary, lightly active, moderately active, or very active — to estimate TDEE, which reflects the calories you need to maintain your current weight with your typical daily movement and exercise. From there the calculator modifies calories based on your selected goal: a calorie deficit for fat loss, no change for maintenance, or a modest surplus for muscle gain. These adjustments are conservative and designed to be practical for many adults.

Protein: why it matters — Protein preserves muscle, supports recovery and helps regulate appetite. This tool uses body weight–relative protein targets rather than a single universal percent because protein needs scale with body mass. During fat loss the recommendation is higher (to protect muscle), while maintenance and muscle gain use slightly different per-kg targets. You can further fine-tune protein using the protein adjustment control: raise protein slightly if you favour satiety and muscle preservation, or lower it slightly if you prefer more carbs for performance. Protein grams are converted to practical food equivalents to help you plan meals — for example, 100 g of cooked chicken breast supplies roughly 30 g of protein, while one large egg contributes about 6 g.

Carbohydrates: fuel for performance — Carbs deliver quick energy and are particularly important for higher-intensity training and recovery. For muscle gain the calculator prioritizes a higher carbohydrate allocation because building muscle benefits from greater training volume and carbohydrate-fuelled workouts. For fat loss carbs are moderated but not eliminated; balanced carbs support overall adherence and performance during workouts.

Fats: hormones & nutrient absorption — Dietary fat supports hormone production, the absorption of fat-soluble vitamins, and provides essential fatty acids. The calculator assigns a moderate fat target that supports health while allowing flexibility within daily calories. If you prefer a lower-fat approach, the protein adjustment control will withdraw calories primarily from fats and carbs to accommodate changes, but extreme low-fat patterns are not recommended without professional guidance.

Practical translation to food: Numbers are useful, but food planning wins. After calculation the tool shows real-food comparisons (e.g., grams of protein equivalent to servings of chicken, eggs, yogurt, or legumes). Use those equivalents to distribute protein, carbs and fats across meals and snacks. Example: if your protein target is 130 g/day, you might split that into 30 g breakfast, 40 g lunch, 40 g dinner and 20 g snacks — made up of eggs, dairy, legumes, lean meat, or tofu depending on preference.

Why goal-based macros are better: Rigid percentage splits often ignore body size, training, and objective. This calculator uses bodyweight-based protein targets combined with goal-driven calorie adjustments and sensible carb/fat splits to provide individualized starting points. Track your progress and adjust based on body composition changes, performance in the gym, and how you feel. For large or rapid changes in weight, medical conditions, or specific dietary needs, consult a registered dietitian or physician.

Limitations: This tool is intended for general guidance. Individual nutrient needs vary by genetics, health status, medication, and lifestyle. Use the results as a practical starting point, monitor how you respond, and adapt as needed. For personalized medical or nutrition advice, seek a qualified professional.