Macro Calculator
Get daily calorie and macro targets for maintenance, cutting, or bulking
Macro Planning Tool
Details
Macro calories
Example macro foods
How it works
This tool estimates your calorie needs from body stats and activity level, then splits calories into protein, carbs, and fat using a preset ratio.
Use it as a starting point, then adjust based on weight change, energy, and training performance.
Frequently Asked Questions
Which formula should I use?
Use Mifflin-St Jeor if you do not know your body fat percentage. Use Katch-McArdle if you know it and want a lean-mass based estimate.
How accurate is this calculator?
It gives a strong estimate, but real needs change with training, sleep, stress, and body composition. Use it as a starting point, then adjust after 2 to 3 weeks based on results.
What macro split is best?
Balanced works for most people. High-protein is better for fat loss or muscle gain. Low-carb is useful if you prefer fewer carbs and more dietary fat.
Why is body fat optional?
Body fat is only needed for Katch-McArdle. If you do not know it, the calculator still works well with Mifflin-St Jeor.