Macro Calculator
Calculate your daily protein, carbs, and fat targets for cutting, body recomposition, or muscle gain using your body weight, activity level, and Mifflin-St Jeor TDEE.
FAQ
Frequently asked questions about macro calculator.
What are macros?
Macros are the three main macronutrients that provide calories: protein, carbohydrates, and fat. A macro calculator estimates how much of each you may want per day based on your goal, body size, and activity level.
How is this macro calculator different from a calorie calculator?
A calorie calculator gives you a total daily calorie target, while a macro calculator also splits those calories into protein, carbs, and fat. That makes it more useful if you want a meal-planning target rather than just a calorie number.
Do I need different macros for cutting and bulking?
Usually yes. Cutting phases often keep protein higher to preserve muscle while reducing calories, while bulking phases raise calories and often allow more carbohydrates to support training volume and recovery.
Is there one perfect macro split for everyone?
No. Good macro targets depend on training style, body composition, appetite, dietary preferences, and how your body responds. A calculator gives a strong starting point, but real-world adjustments are often needed.
Should I prioritize protein, carbs, or fat first?
For many active people, protein is the first priority because it supports muscle retention and recovery. After that, carbs and fat can be adjusted based on performance needs, energy preference, satiety, and adherence.