What are macronutrients?

Macronutrients are the three main calorie-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Every calorie you eat comes from one of these three sources.

How much protein do I need per day?

For most active people, 0.7-1.0 grams of protein per pound of bodyweight (1.5-2.2g/kg) is a validated range for muscle maintenance and growth. Sedentary adults need less -- around 0.36g per pound (0.8g/kg).

What is the difference between macros for weight loss and muscle gain?

Weight loss macros are calculated from a calorie deficit; muscle-gain macros from a surplus. The macro ratios can be similar, but total grams differ because the calorie bases are different. Higher protein is recommended in both cases to preserve muscle.

Macronutrient Calculator (2026)

Calculate daily protein, carbohydrate, and fat targets from your TDEE and goal, with preset ratio options and per-gram output for meal planning.

SexAge (years)

Unit system

Height (cm)Weight (kg)

Activity levelGoal

Diet type

Daily calories

2,507 kcal

TDEE: 2,507 kcal

BMR

1,618 kcal

Goal

Maintain

Balanced

Daily macro targets

Protein (30%)

188 g

752 kcal

Carbs (40%)

251 g

1,003 kcal

Fat (30%)

84 g

752 kcal

Per-meal breakdown (3 meals/day)

Protein

63 g

Carbs

84 g

Fat

28 g

Preset comparison

Diet	Protein	Carbs	Fat
Balanced	188 g	251 g	84 g
High-protein	251 g	188 g	84 g
Low-carb	219 g	157 g	111 g
Keto	157 g	31 g	195 g

Macro targets are estimates based on population-level formulas. Individual needs vary with genetics, training intensity, and health conditions. Track weight and energy for 2–4 weeks and adjust. Not medical or dietary advice.

How this tool works

This tool calculates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5 (men) or −161 (women). BMR is then multiplied by an activity factor (sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extra active 1.9) to produce your Total Daily Energy Expenditure (TDEE). A goal adjustment is applied: −500 kcal/day for weight loss, +250 kcal/day for muscle gain, or no change for maintenance. The adjusted calories are then split into protein, carbohydrate, and fat targets using your chosen diet ratios. Protein and carbs provide 4 kcal per gram; fat provides 9 kcal per gram. The tool includes four built-in ratio presets (Balanced 30/40/30, High-protein 40/30/30, Low-carb 35/25/40, Keto 25/5/70) and a custom mode where you define your own percentages.

Worked example

A 30-year-old man weighing 80 kg at 170 cm with moderate activity and a maintenance goal has a BMR of about 1,718 kcal and a TDEE of about 2,662 kcal. Using the Balanced preset (30% protein, 40% carbs, 30% fat), daily targets would be roughly 200 g protein, 266 g carbs, and 89 g fat. Splitting across 3 meals gives about 67 g protein, 89 g carbs, and 30 g fat per meal.

Frequently asked questions

What are macronutrients?
Macronutrients are the three main calorie-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Every calorie you eat comes from one of these three sources.
How much protein do I need per day?
For most active people, 0.7-1.0 grams of protein per pound of bodyweight (1.5-2.2g/kg) is a validated range for muscle maintenance and growth. Sedentary adults need less -- around 0.36g per pound (0.8g/kg).
What is the difference between macros for weight loss and muscle gain?
Weight loss macros are calculated from a calorie deficit; muscle-gain macros from a surplus. The macro ratios can be similar, but total grams differ because the calorie bases are different. Higher protein is recommended in both cases to preserve muscle.