Macro Calculator (Macronutrient Calculator)
Macronutrients (protein, carbohydrates, and fat) are the three main sources of calories in your diet. The right macro split depends on your calorie needs, activity level, and dietary goals. This calculator determines your TDEE and then breaks it down into daily macro targets.
This calculator first computes your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation and your activity level, then adjusts calories for your goal (weight loss, maintenance, or gain). The resulting calories are divided into macronutrients based on your chosen diet type. A balanced diet allocates 30% to protein, 35% to carbs, and 35% to fat. Low-carb diets reduce carbohydrates to 20% while increasing protein and fat. High-protein diets push protein to 40% to support muscle building. The ketogenic diet drastically reduces carbs to 5% and increases fat to 70% to induce ketosis. Each gram of protein and carbohydrate provides 4 calories, while each gram of fat provides 9 calories.