Macro Calculator
Estimate daily calories and starting protein, carbohydrate, and fat targets for training, recovery, and body-composition goals.
Frequently asked questions
Which calorie equation does this macro calculator use?
It uses the Mifflin-St Jeor equation to estimate resting energy expenditure, then applies the activity factor you select.
Why are macro targets estimates?
Energy needs vary with training load, body composition, recovery, and daily movement. Treat the result as a practical starting point and adjust from observed progress.
Is this calculator suitable for medical nutrition advice?
No. People who are pregnant, under 18, managing an eating disorder, or have a medical condition should use individual advice from a qualified health professional.
What activity level should I choose?
Select the option that best describes your typical week. Sedentary means little or no exercise, light means 1-3 days per week, moderate means 3-5 days, active means 6-7 days, and very active means intense daily training or physical work.
How should I adjust macros based on results?
Track body weight, energy levels, and training performance for 2-3 weeks. If weight is stable and performance is consistent, the targets are a reasonable starting point. Adjust by 100-200 calories if needed.