Free tool

Macro calculator

Daily calorie, protein, carb and fat targets for cutting, maintaining, or bulking — a starting point, not a prescription.

Sex

Age

Height

Weight

Activity level

Goal

Daily calories

—

Protein

—

grams/day

Carbs

—

grams/day

Fat

—

grams/day

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How this is calculated

The calculator estimates resting energy with the Mifflin-St Jeor equation, applies an activity multiplier, then uses fixed goal adjustments: −500 calories for a cut, +300 for a bulk, or no adjustment for maintenance. The equation is a population-based estimate, not a measurement of your metabolism.

Protein is set to 1.8g per kg of bodyweight. A review of off-season bodybuilding recommendations describes 1.6–2.2g/kg/day for novice and intermediate bodybuilders; needs still vary by person and goal. Read the review.
Fat is set to 25% of estimated calories as this calculator's design default. It is not a personalized minimum or universal target.
Carbs fill whatever calories remain — they're the flexible macro, not an afterthought, just the one with the most room to move based on preference.

Use it as a starting point

Formula-based estimates are a reasonable first guess, not a guarantee — individual metabolism varies from the formula by a meaningful margin in either direction. The real move: eat at the calculated number for 2-3 weeks, track your weight trend (not day-to-day noise), and adjust up or down based on what's actually happening to your body, not the number a formula spat out.

This is a general estimation tool based on population-level formulas — not personalized medical, dietetic, or coaching advice. If you have an existing health condition, talk to a professional before making significant dietary changes.

Questions

How are these macros calculated?

The calculator estimates resting energy with Mifflin-St Jeor, applies an activity multiplier, then uses fixed goal adjustments of −500 calories for a cut or +300 for a bulk. Protein is set to 1.8 grams per kilogram, fat to 25% of estimated calories, and carbohydrates fill the remainder. These are calculator defaults, not personalized requirements.

How much protein do I actually need?

Protein needs vary with the person and goal. A review of off-season bodybuilding recommendations describes 1.6 to 2.2 grams per kilogram per day for novice and intermediate bodybuilders. This calculator uses 1.8 grams per kilogram as a general starting estimate, not an individual prescription.

Should I eat exactly these numbers every day?

Treat them as a starting point, not a rule. Individual metabolism varies from formula estimates by a meaningful margin — track your weight trend over 2-3 weeks and adjust calories up or down based on what's actually happening, not just the initial number.

Is this medical or dietary advice?

No. This is a general estimation tool based on population-level formulas, not personalized medical, dietetic, or coaching advice. Consult a professional for individual guidance, especially with any existing health condition.

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