Macro Nutrient Calculator
Calculate your ideal daily protein, carbs, and fat intake based on your body stats, fitness goals, and preferred diet style.
Your Details
Custom Macro Split (100%)
Your TDEE
--
calories/day (maintenance)
Target Calories
--
calories/day
Protein
--
grams/day
-- cal
Carbs
--
grams/day
-- cal
Fat
--
grams/day
-- cal
Meal Breakdown
Suggested split across 3 meals and 1 snack
| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breakfast (30%) | -- | -- | -- | -- |
| Lunch (30%) | -- | -- | -- | -- |
| Dinner (30%) | -- | -- | -- | -- |
| Snack (10%) | -- | -- | -- | -- |
Protein Per Pound of Bodyweight
Calculate your macros to see your protein-per-pound ratio.
How This Calculator Works
Step 1 - BMR: We calculate your Basal Metabolic Rate using the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating resting calorie burn. For men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women: 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.
Step 2 - TDEE: Your BMR is multiplied by an activity factor (1.2 to 1.9) to estimate your Total Daily Energy Expenditure -- the total calories you burn each day including exercise.
Step 3 - Goal Adjustment: We apply a calorie deficit or surplus based on your goal. A 500-calorie daily deficit equals roughly 1 pound of fat loss per week (3,500 calories = ~1 lb of body fat).
Step 4 - Macro Split: Your target calories are divided into protein, carbs, and fat based on your chosen diet style. Protein and carbs have 4 calories per gram; fat has 9 calories per gram.
Understanding Macronutrients
Protein (4 cal/g): Essential for muscle repair and growth. Most research recommends 0.7-1.0g per pound of bodyweight for active individuals, and up to 1.2g/lb when in a calorie deficit to preserve lean mass.
Carbohydrates (4 cal/g): Your body's preferred energy source, especially for high-intensity exercise. Carbs fuel workouts, support brain function, and replenish glycogen stores. Reducing carbs can help with fat loss but may impact training performance.
Fat (9 cal/g): Critical for hormone production, vitamin absorption, and cell health. Never go below 20% of total calories from fat, as this can disrupt hormonal balance. Healthy fats from avocado, nuts, olive oil, and fatty fish are ideal.
Choosing a diet style: "Balanced" works for most people. "High Protein" is ideal for muscle building or fat loss. "Low Carb" suits those who feel better with fewer carbs. "Keto" is a specialized approach that shifts your body to burning fat as its primary fuel source.
Important Notes
- These are estimates. Individual metabolism, genetics, and body composition all affect actual calorie needs.
- Track your intake for 2-3 weeks and adjust based on real-world results (scale weight, measurements, energy levels).
- If you're losing weight too fast (more than 1% of bodyweight per week), increase calories by 100-200.
- Prioritize hitting your protein target first -- it's the most important macro for body composition.
- Stay hydrated: aim for at least half your bodyweight (in lbs) in ounces of water daily.
- Consult a healthcare professional before making major dietary changes, especially if you have medical conditions.
Saved Calculations
More Health Tools
Medical Disclaimer
This calculator is for informational and educational purposes only. It is not intended as medical advice, diagnosis, or treatment. Macronutrient needs vary significantly by individual. Always consult a qualified healthcare professional or registered dietitian before making major dietary changes, especially if you have medical conditions.
Last reviewed: March 2026 | Source: Mifflin-St Jeor Equation (Am J Clin Nutr, 1990), ISSN Position Stand on Protein (JISSN, 2017)