Free Macro Calculator
Stop guessing. Start getting results.
Enter your details below, and we’ll calculate exactly how much protein, carbs, and fat you should eat daily—based on your body and your goals.
[IMAGE: Clean, modern calculator widget placeholder - inputs for gender, age, height, weight, activity level, goal]
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How Our Macro Calculator Works
This isn’t a generic formula pulled from a random website. Our calculator uses the Mifflin-St Jeor equation—the most accurate research-backed method for estimating your caloric needs.
Here’s what happens behind the scenes:
Step 1: We Calculate Your BMR
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest—just keeping you alive. It’s based on your age, height, weight, and biological sex.
The formula:
- Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Step 2: We Adjust for Activity
Nobody just lies in bed all day. Your Total Daily Energy Expenditure (TDEE) accounts for movement:
| Activity Level | TDEE Multiplier |
|---|---|
| Sedentary (desk job, little exercise) | BMR × 1.2 |
| Lightly active (1-3 days/week) | BMR × 1.375 |
| Moderately active (3-5 days/week) | BMR × 1.55 |
| Very active (6-7 days/week) | BMR × 1.725 |
| Extremely active (athlete/physical job) | BMR × 1.9 |
Step 3: We Apply Your Goal
Want to lose fat? We create a calorie deficit. Building muscle? A surplus. Maintaining? We keep you at TDEE.
- Fat loss: TDEE minus 500 calories (or ~20% deficit)
- Maintenance: Equal to TDEE
- Muscle gain: TDEE plus 250-500 calories
Step 4: We Split Your Macros
Based on your goal, we distribute your calories across protein, carbs, and fats in an optimized ratio:
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss | 40% | 30% | 30% |
| Maintenance | 30% | 40% | 30% |
| Muscle Gain | 30% | 45% | 25% |
The result: Your personalized daily targets for calories, protein, carbohydrates, and fats—all in about 60 seconds.
[IMAGE: Visual showing the calculation flow from inputs to results]
Understanding Your Macro Results
You’ve got your numbers. Now let’s make sure you understand what they mean and how to use them.
Your Calories
This is your daily energy target. It’s the foundation everything else is built on.
If your goal is fat loss, you’re eating below what you burn—forcing your body to tap into stored fat for energy. For muscle gain, you’re providing extra fuel to support growth.
Important: This is an estimate. Your actual needs may vary by 10-15%. Treat it as a starting point, then adjust based on real-world results after 2-3 weeks.
Your Protein Target
Notice protein is set higher than you might expect? That’s intentional.
Protein is the most important macro for:
- Preserving muscle during fat loss — So you lose fat, not muscle
- Building muscle during a surplus — The raw material for gains
- Keeping you full — Protein is highly satiating
- Boosting metabolism — High thermic effect (burns calories during digestion)
How to hit it:
- Include a protein source at every meal
- Aim for 25-40g per meal
- Use Greek yogurt, cottage cheese, or protein shakes to fill gaps
- Prep protein in batches so it’s always ready
Most people struggle with protein at first. It’s normal. Focus on this macro above all others—the rest is easier to manage.
Your Carbohydrate Target
Carbs are your body’s preferred fuel, especially for intense activity. Your carb target is calibrated to your goal:
- Higher carbs for active people and muscle-building goals
- Moderate carbs for maintenance and general health
- Lower carbs for fat loss (but still enough to function well)
Carbs aren’t the enemy. But quality matters—prioritize whole grains, fruits, vegetables, and legumes over processed options.
Flexibility: Carbs are the most adjustable macro. Love bread? Keep carbs higher and reduce fat slightly. Prefer avocados and nuts? Do the opposite. Find what’s sustainable for you.
Your Fat Target
Fat often gets set as a floor, not a ceiling. You need at least this much for:
- Hormone production — Testosterone, estrogen, thyroid hormones all require fat
- Vitamin absorption — Fat-soluble vitamins (A, D, E, K) need dietary fat
- Brain function — Your brain is largely made of fat
- Satiety — Fat helps meals feel satisfying
Warning: Don’t go too low on fat to “save calories.” This backfires. Women especially need adequate fat for hormonal health. Stick to at least 0.3g per pound of body weight as a minimum.
What to Do With Your Macros
You have your numbers. Now what? Here’s the action plan:
Start Tracking
Download a tracking app:
- MyFitnessPal — Most popular, huge food database
- Cronometer — More accurate, cleaner design
- MacroFactor — Premium with smart adjustments
- LoseIt — Simple and beginner-friendly
Log everything you eat for the first few weeks. Yes, everything. This builds awareness and ensures accuracy.
[LINK: Counting Macros for Beginners] — Complete tracking guide
Plan Your Meals
Winging it makes hitting macros harder. Instead:
- Plan your meals the night before
- Pre-log in your app to see if you’ll hit targets
- Adjust before you eat, not after
- Prep protein in batches so it’s always ready
Give It Time
Don’t change anything for at least 2 weeks. Your body needs time to respond. Weight fluctuates daily due to water, sodium, and other factors. Look at weekly averages, not daily numbers.
After 2-3 weeks, assess:
- Is the scale moving in the right direction?
- How’s your energy?
- Are you consistently hungry or comfortably satisfied?
Adjust from there—but give your initial numbers a fair shot first.
Download Your Free Starter Plan
Want more than just numbers? We’ve put together a complete starter kit:
- Your detailed macro breakdown with explanations
- A 7-day sample meal plan at your calorie level
- Grocery list and meal prep guide
- Common mistakes to avoid
[EMAIL CAPTURE: “Get your detailed macro breakdown + 7-day meal plan sent to your inbox”]
Macro Calculator FAQ
How accurate is this calculator?
Very accurate as a starting point. The Mifflin-St Jeor equation is the gold standard for estimating metabolic rate, validated by research against more complex methods.
That said, no calculator can account for individual variation—genetics, metabolic adaptation, medication, and other factors. Treat these numbers as a starting point, then fine-tune based on real results.
Should I eat back exercise calories?
Generally, no. Your activity multiplier already accounts for exercise. Eating back additional “exercise calories” often leads to overeating—especially since fitness trackers are notoriously inaccurate (often by 30-50%).
If you’re very active and noticing low energy or excessive hunger, consider a slight calorie increase. But don’t add back every calorie your watch claims you burned.
What if I’m not losing/gaining weight?
Give it 3 weeks of consistent tracking first. Then:
Not losing weight?
- Verify your tracking is accurate (weigh food, log everything)
- Reduce calories by 100-200 per day
- Increase daily movement (steps, activity)
Not gaining weight?
- Add 200-300 calories
- Focus on calorie-dense foods (nuts, oils, nut butters)
- Ensure adequate sleep and recovery
Small adjustments, reassessed over time. Avoid dramatic changes.
How often should I recalculate?
Recalculate when:
- You’ve lost or gained 10-15 lbs
- Your activity level significantly changes
- Results have stalled for 4+ weeks despite accurate tracking
For most people, recalculating every 8-12 weeks is plenty.
What’s the best macro split?
There’s no universal “best.” The splits we use are evidence-based starting points:
- 40/30/30 (protein/carbs/fat) works great for fat loss
- 30/40/30 is solid for maintenance
- 30/45/25 supports muscle building with higher carbs for training
But preferences matter. Some people thrive on higher carbs, others prefer more fat. Experiment within your calorie target to find what feels sustainable.
Is this different for men and women?
The formulas account for biological sex. Beyond that:
- Women may benefit from slightly higher fat (hormone support)
- Men typically need more total calories and protein (more muscle mass)
- Women’s needs may fluctuate with menstrual cycle
The calculator provides a solid baseline for both. Fine-tune based on how your body responds.
[LINK: Macros for Women] for gender-specific guidance
More Free Tools
This calculator is just the start. We’re building a complete toolkit:
- [LINK: Macro Calculator] — You’re here
- TDEE Calculator — Find your maintenance calories (coming soon)
- Protein Calculator — Dial in your protein needs (coming soon)
- Meal Planner — Build macro-friendly meals (coming soon)
Bookmark this page and check back for updates.
Ready to Start?
You’ve got your macros. You understand what they mean. You know how to track them.
Now comes the part that matters: execution.
The best macro plan in the world means nothing if you don’t follow it. Start today. Track your first meal. See how it feels.
In a few weeks, this will feel like second nature. And your results will speak for themselves.
Questions about your results? Learn more about what your numbers mean:
- [LINK: What Are Macronutrients] — Understand the basics
- [LINK: Macros for Weight Loss] — Optimize for fat loss
- [LINK: Counting Macros for Beginners] — Complete tracking guide
For women seeking coaching and community: Check out [LINK: WarriorBabe Macro Method] for personalized guidance and support.
Your transformation starts with knowing your numbers. Now you have them.
Let’s go.