Macros Calculator
Calculate your ideal daily macronutrient targets — protein, fat, and carbohydrates — based on your weight, height, age, activity level, and whether you want to cut, maintain, or bulk.
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Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three main energy nutrients: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros goes beyond calorie counting by optimizing the balance of each nutrient for your specific goal.
How much protein do I need per day?
General recommendations: 0.8 g/kg for sedentary adults; 1.2–1.6 g/kg for active individuals; 1.6–2.2 g/kg for those building muscle. Higher protein supports satiety, muscle preservation during fat loss, and recovery.
What is the difference between TDEE and BMR?
BMR (Basal Metabolic Rate) is calories burned at complete rest — just keeping vital organs working. TDEE (Total Daily Energy Expenditure) adds activity level. TDEE is the actual target for diet planning.