Macro Calculator
Your daily protein, carbohydrate and fat targets, built from your real numbers and the goal you are actually chasing.
The split
| Macro | Grams | Calories | Share |
|---|
Per meal, across four meals
| Macro | Per meal |
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Calories come from the Mifflin-St Jeor equation and a standard activity multiplier. Protein is set per pound of body weight, fat is set as a share of total calories, and carbohydrate fills the remainder — which is the right order, because protein and fat have minimums and carbohydrate does not. Weigh yourself at the same time on the same days and judge by the weekly average. General fitness information, not medical advice.
What macros are, and why they beat counting calories alone
Calories decide whether you gain or lose weight. Macros decide what that weight is made of. Two people can eat the same 2,400 calories a day and end up in completely different bodies, because one of them ate enough protein to hold their muscle and the other did not. Tracking macros is just calorie counting with the part that matters left in.
How this calculator builds your numbers
It starts with the Mifflin-St Jeor equation to estimate what your body burns at rest, multiplies that by how much you actually train and move, then applies your goal. From that calorie target it sets protein first, fat second, and lets carbohydrate fill whatever is left. That order is deliberate: protein and fat both have genuine minimums, and carbohydrate is the flexible one.
Choosing a split
Balanced works for almost everybody and is the right starting point. Higher protein is worth it in an aggressive deficit or past fifty. Lower carb suits people who feel better on fat for fuel or whose work is mostly sedentary. Higher carb suits high training volume and anyone doing serious conditioning work. None of them is magic — adherence beats optimisation every time, so pick the one you will actually follow for twelve weeks.
How to use the numbers without going insane
Hit protein every single day. Treat carbohydrate and fat as a budget rather than a prescription. If you are within ten percent of the target on both, that is a good day. Weigh and log for the first three or four weeks so you learn what portions look like, then most people can hold it by eye with a weekly check-in.
When to change them
Give any set of numbers three weeks before you judge them. Take your weekly average body weight, not a single morning. If the average has not moved in three weeks and the goal is fat loss, cut 150 to 200 calories off carbohydrate or fat — never protein. If you are building and the scale is static, add 200.
Common questions
Do I need to hit macros exactly? No. Protein is the one worth being strict about. The other two are a range.
What about fibre and micronutrients? They are not macros but they decide how you feel. Build the carbohydrate budget mostly from whole food and that takes care of itself.
Should macros change on rest days? For most people, no. Consistency is worth more than precision, and weekly totals are what drive the result.
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