Training Tool
Macro Calculator
Enter your stats and goal. Get your exact daily calorie target, protein, carbs, and fat — plus four optimised macro splits and a per-meal breakdown.
Your Stats
BMR
—
kcal at rest
Maintenance
—
kcal / day
Target
—
← Enter your stats on the left to see your macros
↑ Enter your stats above to see your macros
The Science
How Your Macros Are Calculated
Two proven formulas. One personalised result.
Default Formula
Mifflin-St Jeor
The most widely validated BMR formula for the general population. It uses your age, sex, height, and weight to estimate the calories your body burns at complete rest. That number is then multiplied by your activity level to get your TDEE — your true daily calorie burn. Your goal adjustment (cut, maintain, or bulk) is applied on top as a percentage surplus or deficit.
When BF% is Provided
Katch-McArdle
If you know your body fat percentage, Katch-McArdle calculates BMR from lean body mass (LBM) directly: 370 + (21.6 × LBM in kg). This eliminates the sex variable and is more accurate for lean, muscular, or athletic individuals whose muscle mass makes standard height-weight formulas less precise. Measure your BF% with a DEXA scan or validated skinfold calipers for best results.
Macro Distribution
Calorie to Gram Conversion
Protein is set first — anchored to your bodyweight in lbs, not as a percentage of calories. Fats are allocated next (either a fixed % of total calories or as the remainder on Strict Keto), and carbs fill whatever is left. Protein and carbs each provide 4 kcal per gram; fats provide 9 kcal per gram. The best split is the one you can sustain.
Fat Loss
Best Macros for Cutting
Lose fat. Keep every ounce of muscle you've earned.
Recommended Split
High Protein (1.2 g/lb)
When you're in a calorie deficit, protein is your primary defence against muscle loss. The High Protein split targets 1.2 g per lb of bodyweight — slightly above the evidence-based ceiling, which gives you a buffer for tracking errors and keeps hunger in check. Protein is the most satiating macronutrient and has the highest thermic effect, meaning your body burns more calories just digesting it.
Deficit Sizing
How Aggressive to Go
A 20% deficit (Moderate cut) is the sweet spot for most people — meaningful fat loss without the hormonal suppression, performance tanking, or muscle loss that comes with extreme restriction. A 10% deficit is ideal if you're already lean and preserving muscle is the priority. Go to 25% only for short-term phases or if you have a significant amount of fat to lose. Always keep protein high regardless of deficit size.
Muscle Growth
Best Macros for Building Muscle
Eat enough to grow. Not so much that you're just getting fat.
Recommended Split
Balanced or High Carb
Carbohydrates are the primary fuel for resistance training. During a bulk, prioritise carbs to keep training intensity high — this directly drives the stimulus for muscle growth. The Balanced split (0.9 g/lb protein, 30% fats, carbs filling the rest) works well for most. The High Carb split (0.7 g/lb protein, 20% fats, maximum carbs) suits higher-volume training or endurance athletes. Protein is anchored to your bodyweight in all cases.
Surplus Sizing
Lean Bulk vs Aggressive Bulk
A 5–10% surplus (Slow to Moderate bulk) is optimal for most natural lifters — enough to support muscle protein synthesis without excessive fat storage. An aggressive 15% surplus accelerates muscle gain but comes with proportionally more fat. If you're a beginner or returning after time off, even a small surplus is sufficient — your body is primed for growth regardless. Intermediate and advanced lifters need a true surplus to make progress.
Have Questions? FAQ
Macro Calculator Questions
Macros — short for macronutrients — are the three main nutrients your body uses for energy: protein, carbohydrates, and fats. Protein builds and repairs muscle tissue (4 kcal/g), carbohydrates are your primary fuel source (4 kcal/g), and fats support hormones and cell function (9 kcal/g). Tracking macros gives you control over your body composition beyond simply counting calories.
Your daily calorie needs depend on your basal metabolic rate (BMR) — the calories your body burns at rest — multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE). A typical moderately active adult needs between 2,000 and 3,000 calories per day to maintain weight. Use this calculator to get a personalised estimate based on your age, sex, height, weight, and activity level.
Research consistently supports a target of 0.7–1.0 grams of protein per pound of bodyweight (1.6–2.2 g/kg) for muscle growth. For most people actively training, aiming for around 1 gram per pound of bodyweight is a practical and effective target. Higher intakes are safe and may benefit those in a calorie deficit or with very high training volumes.
For fat loss, the High Protein split is the most effective — it targets 1.2 g of protein per pound of bodyweight, preserving lean muscle while in a deficit. Protein also keeps you full and has the highest thermic effect of any macronutrient, meaning your body burns more calories just digesting it. The Strict Keto split (1.0 g/lb protein, 25 g carbs fixed, fat filling the rest) is a strong alternative for those who thrive on a fat-fuelled approach.
For building muscle, the Balanced split (0.9 g/lb protein, 30% fats, carbs filling the rest) or the High Carb split (0.7 g/lb protein, 20% fats, maximum carbs) both work well. Carbohydrates fuel your training sessions and replenish glycogen, which directly drives workout performance and recovery. Protein is set at a proven effective level first — then carbs fill the surplus to maximise training output.
TDEE (Total Daily Energy Expenditure) is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity multiplier. BMR is estimated using either the Mifflin-St Jeor formula — which uses your age, sex, height, and weight — or the more accurate Katch-McArdle formula if you know your body fat percentage. Activity multipliers range from 1.2 (sedentary) to 1.9 (extremely active). This calculator handles all of that automatically.
Reassess your macros every 4–6 weeks, or whenever your weight has changed by more than 5–10 lbs. As you lose or gain weight, your TDEE changes — your targets should update to match. If fat loss stalls for two or more weeks, reduce calories by 5–10%. If muscle gain is too slow, increase by the same amount. Adjust based on real results, not just the calendar.
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