What is a macro calculator for weight loss?

A macro calculator for weight loss sets a calorie deficit, then splits it into protein, carbs, and fat. This one uses a 20% deficit (cutting = TDEE × 0.8) with a balanced 30/40/30 split — e.g. 2,045 calories for a moderately active 70 kg man, split into 153 g protein, 204 g carbs, 68 g fat. Select the "cut" goal above to get your numbers.

How do I calculate my TDEE and macros?

TDEE = BMR × activity multiplier. The tool first estimates BMR with the Mifflin-St Jeor equation, multiplies by your activity level (1.2–2.1), adjusts for your goal, then splits the calories 30% protein / 40% carbs / 30% fat. Enter your weight, height, age, sex, activity level, and goal above — the tool shows TDEE and BMR alongside the macros.

What macros should I eat for bulking — calculator?

For bulking, this calculator sets calories to TDEE × 1.15 (a 15% surplus) and splits them with the balanced ratio — e.g. an active 60 kg woman gets 2,668 calories with ~200 g protein. Select the "bulk" goal above. Keep protein high and gain slowly: about 0.25–0.5% of body weight per week keeps gains mostly muscle.

How accurate is a Mifflin-St Jeor macro calculator?

Mifflin-St Jeor is the most validated BMR equation for the general population, but it still estimates — athletes, very lean or older adults, and medical conditions can shift real BMR by 10–15%. Treat the output as a starting point: eat to the targets for 2–4 weeks, track your weight trend, then adjust calories up or down.

Should I count macros in grams or percentages?

Grams — that is what this tool outputs, because food labels and tracking apps work in grams. The percentages (30/40/30) are just the intermediate split; the tool converts them for you: protein and carbs at 4 calories per gram, fat at 9 calories per gram.

Macro Calculator

Q: How much protein do I need — calculator?

This "how much protein do I need" calculator answers it from your stats: it computes your goal calories (TDEE adjusted for cut/maintain/bulk) and assigns 30% to protein at 4 calories per gram. A moderately active 70 kg man maintaining weight gets ~192 g protein/day. Enter your own numbers above for your target.

What is Macro calculator?

Macro Calculator — Free macro calculator: enter weight, height, age, sex, activity level, and goal to get daily calories, protein, carbs, fat, plus BMR and TDEE.

The engine is the open-source fitness-calc library (finegym-io, MIT). BMR is computed with the Mifflin-St Jeor equation (men: 10 × weight + 6.25 × height − 5 × age + 5; women: same with −161 instead of +5). TDEE = BMR × the engine's activity multiplier (sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9, extra active 2.1). Goal calories follow the engine's factors: cutting = TDEE × 0.8, maintenance = TDEE, bulking = TDEE × 1.15. Macros use the engine's default balanced split — 30% protein, 40% carbs, 30% fat — converted with the engine's own rule: protein grams = calories × 0.3 / 4, carbs grams = calories × 0.4 / 4, fat grams = calories × 0.3 / 9. Limitations: BMR equations estimate an average body — athletes, older adults, and people with medical conditions can differ meaningfully; the 0.8/1.15 goal factors are starting points, not prescriptions; adjust based on real-world weight trends over 2–4 weeks.

Why use this macro calculator?

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Built for macro calculator

Free macro calculator: enter weight, height, age, sex, activity level, and goal to get daily calories, protein, carbs, fat, plus BMR and TDEE.

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Transparent & honest

BMR equations estimate an average body — athletes, older adults, and medical conditions can differ meaningfully.

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Private by design

Everything runs in your browser. Your inputs never leave your device.

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Works everywhere

Fully responsive — perfect on desktop, tablet, and mobile. No app needed.

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Regularly updated

Regularly maintained and reviewed to ensure accuracy.

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Free forever

No accounts, no limits, no watermarks. Use Macro Calculator as much as you need.

How to use Macro Calculator

1Enter your weight in kilograms, height in centimeters, and age in years.
2Select your sex — the Mifflin-St Jeor BMR formula differs for men and women.
3Select your activity level, from sedentary (desk job, little exercise) to extra active (very hard daily exercise).
4Select your goal: cut (lose fat), maintain (stay the same weight), or bulk (gain muscle).
5Run the tool to get your daily calorie target plus protein, carbs, and fat in grams, along with your BMR and TDEE.

What can you do with Macro Calculator?

How much protein do i need calculator — Free macro calculator: enter weight, height, age, sex, activity level, and goal to get daily calories, protein, carbs, fat, plus BMR and TDEE.
Macro calculator for weight loss — Free macro calculator: enter weight, height, age, sex, activity level, and goal to get daily calories, protein, carbs, fat, plus BMR and TDEE.
How to calculate tdee and macros — Free macro calculator: enter weight, height, age, sex, activity level, and goal to get daily calories, protein, carbs, fat, plus BMR and TDEE.
What macros should i eat for bulking — Free macro calculator: enter weight, height, age, sex, activity level, and goal to get daily calories, protein, carbs, fat, plus BMR and TDEE.
Mifflin st jeor macro calculator — Free macro calculator: enter weight, height, age, sex, activity level, and goal to get daily calories, protein, carbs, fat, plus BMR and TDEE.

Good to know

BMR equations estimate an average body — athletes, older adults, and medical conditions can differ meaningfully.
The 0.8 cutting and 1.15 bulking factors are starting points, not medical prescriptions.
Macros use the engine's default balanced 30/40/30 split; keto, high-protein, or other styles need different ratios.
Adjust from real-world results: track your weight trend over 2–4 weeks and move calories up or down.

How it works

The engine is the open-source fitness-calc library (finegym-io, MIT). BMR is computed with the Mifflin-St Jeor equation (men: 10 × weight + 6.25 × height − 5 × age + 5; women: same with −161 instead of +5). TDEE = BMR × the engine's activity multiplier (sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9, extra active 2.1). Goal calories follow the engine's factors: cutting = TDEE × 0.8, maintenance = TDEE, bulking = TDEE × 1.15. Macros use the engine's default balanced split — 30% protein, 40% carbs, 30% fat — converted with the engine's own rule: protein grams = calories × 0.3 / 4, carbs grams = calories × 0.4 / 4, fat grams = calories × 0.3 / 9. Limitations: BMR equations estimate an average body — athletes, older adults, and people with medical conditions can differ meaningfully; the 0.8/1.15 goal factors are starting points, not prescriptions; adjust based on real-world weight trends over 2–4 weeks.

Examples

Maintain — 70 kg, 175 cm, 30-year-old man, moderately active

BMR 1,649 + TDEE 2,556 → 2,556 cal/day: 192 g protein, 256 g carbs, 85 g fat.

Cut — same profile, weight-loss goal

Cutting calories: 2,045 cal/day (TDEE × 0.8) → 153 g protein, 204 g carbs, 68 g fat.

Bulk — 60 kg, 165 cm, 25-year-old woman, active

BMR 1,345 + TDEE 2,320 → bulking target 2,668 cal/day with the balanced macro split.

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