Macro Calculator

How to Calculate Your Macros

Macronutrients — protein, carbohydrates and fat — are the three main sources of calories in your diet. Getting the right balance for your goal can make the difference between spinning your wheels and making consistent progress.

Step 1: Find Your Maintenance Calories (TDEE)

Everything starts with your Total Daily Energy Expenditure — the number of calories your body burns each day. This calculator uses the Mifflin-St Jeor formula to estimate your Basal Metabolic Rate, then multiplies by your activity factor to get your TDEE.

Step 2: Adjust for Your Goal

To lose weight, eat fewer calories than you burn. A 500 kcal/day deficit produces roughly 0.5 kg (1 lb) of loss per week — a sustainable, research-backed rate. To build muscle, a 300 kcal surplus gives your body fuel to grow without excessive fat gain. Maintaining means eating at your TDEE.

Step 3: Split Into Macros

Protein is the most important macro to get right — it preserves muscle on a cut and builds it on a bulk. A starting point of 1.6–2.2 g per kg of bodyweight covers most goals. Carbohydrates fuel training and daily function. Fat supports hormones and absorbs fat-soluble vitamins; never drop below around 20% of total calories.

Balanced vs. High-Protein vs. Keto

Different diet styles shift the macro split without necessarily changing total calories. Keto cuts carbs to under 5% of calories to push the body into ketosis. High-protein raises protein to 40%+ to maximise muscle retention on a cut. Low-carb sits in between. All can work for weight loss — the best one is the one you can stick to.

Why Real-World Food Equivalents Help

Abstract grams are hard to visualise. Knowing your daily protein goal equals roughly 4–5 chicken breasts or 25 eggs makes meal planning concrete — you know exactly what you're aiming for before you open a tracking app.