Macro Calculator
Calculate your daily calories and macronutrient split (protein, carbs, fat) from your stats, activity level and goal. Based on the Mifflin-St Jeor equation.
Pregnancy is excluded from this calculator — use individualized guidance from a qualified prenatal clinician or registered dietitian.
| Meal | Protein | Carbs | Fat | Calories |
|---|
| Food reference | Approx. per serving | ≈ grams toward daily |
|---|
Resting burn? BMR calculator · body fat %: Body fat · daily water: Water intake.
How to use your macros
Use the protein range rather than chasing one exact number. Keep fat above its floor, let carbs fill the remaining calories, and use Custom grams to check whether 4/4/9 macro calories match your target.
FAQ
How are my macros calculated?
We estimate daily calories with Mifflin-St Jeor and your activity level, apply a percentage-based cut or bulk goal, set protein from body weight, protect a fat floor, and assign the remaining calories to carbs.
What protein range do you use?
Cut and muscle-gain goals use 1.6–2.2 g/kg. Maintenance uses 1.2–1.6 g/kg. Fat stays at or above 0.5 g/kg and 20% of calories; carbs use the remaining calories.
Can I use this during pregnancy?
No. Pregnancy is excluded because energy and nutrient needs require individualized prenatal guidance.
Is this medical advice?
No. It is a general estimate. Consult a registered dietitian for personalised nutrition guidance.
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