Macros Calculator
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Calculate Macros
Your Daily Macro Targets
Macros Calculator Guide
Macronutrients (macros) are the three main nutrients your body uses for energy: Protein, Carbohydrates, and Fat. Tracking macros — not just calories — gives you precise control over body composition, whether you want to lose fat, build muscle, or maintain weight.
Two key numbers power this calculator:
Standard
Balanced approach: 30% protein, 40% carbs, 30% fat. Best for general health and maintenance.
Keto
Very high fat, minimal carbs. Pushes body into ketosis. Net carbs under 20–50g/day.
Low-Carb
Moderate carb restriction. Effective for fat loss without full ketosis commitment.
High Protein
Maximises muscle growth and repair. Ideal for athletes and bodybuilders.
The Mifflin-St Jeor equation (1990) is the most accurate BMR formula for most people — consistently preferred over the older Harris-Benedict equation in clinical research.
Little or no exercise. Desk job, mostly sitting.
Light exercise 1–3 days/week. Walking, yoga, casual cycling.
Moderate exercise 3–5 days/week. Gym, running, sports.
Hard exercise 6–7 days/week. Intense daily training.
Very hard exercise + physical job. Athletes in heavy training.
Q1: How many grams of protein do I need per day?
A general guideline is 1.6–2.2g per kg of body weight for muscle building. For weight loss or maintenance, 1.2–1.6g/kg is typically sufficient to preserve muscle mass.
Q2: What is the difference between Keto and Low-Carb?
Keto is a very strict form of low-carb: net carbs are limited to ~20–50g/day to enter ketosis. Low-carb typically allows 50–150g/day — effective for fat loss without full ketosis.
Q3: Should I eat more calories on workout days?
Yes — many people use calorie cycling: eating more on training days and less on rest days, while keeping the weekly average at your TDEE target. This can improve performance and recovery.
Q4: Is this calculator accurate?
The Mifflin-St Jeor equation is the most validated formula for estimating BMR. However, individual metabolism varies. Treat these numbers as a starting point and adjust based on real-world results after 2–3 weeks.