Macro Calculator (Carbs/Fat/Protein split)

This free macro calculator estimates your daily intake of carbohydrates, proteins, and fats using your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and goal (maintain weight, fat loss, or muscle gain). Knowing your macros helps you follow the best nutrition plan whether you’re looking to lose fat, gain muscle, or simply maintain your current body weight.

Age:

Gender: Male Female

Weight (kg):

Height (cm):

Activity Level: Sedentary (little or no exercise) Lightly Active (light exercise/sports 1–3 days/week) Moderately Active (moderate exercise 3–5 days/week) Very Active (hard exercise 6–7 days/week) Super Active (very hard exercise or physical job)

Goal: Maintain Weight Fat Loss Muscle Gain

Calculate Macros

Formulas Used

1. Basal Metabolic Rate (BMR):

• Men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5
• Women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161

2. Total Daily Energy Expenditure (TDEE):

• TDEE = BMR × Activity Level

3. Goal-Based Calorie Adjustment:

• Maintain = TDEE
• Fat Loss = TDEE – 500 kcal
• Muscle Gain = TDEE + 500 kcal

4. Macro Split (Typical):

• 40% Carbs – 4 kcal/gram
• 30% Protein – 4 kcal/gram
• 30% Fat – 9 kcal/gram