Macro Calculator
How Much Protein, Carbs and Fat?
Calculate your exact daily protein, carbohydrate, and fat targets based on your body, activity level, and goal. Get your BMR, TDEE, personalised macro split, and meal-by-meal breakdown. WhatsApp share and PDF included.
What Are Macros?
Micronutrients (vitamins and minerals) are the fourth category of nutrients but are needed in smaller amounts and do not directly provide energy. While micronutrients are critical for health, "counting macros" specifically refers to protein, carbohydrates, and fat. Micronutrient needs can be assessed separately using our Vitamin D, Calcium, and Iron calculators.
How Macros Are Calculated
Macro calculation follows a logical three-step process:
- Calculate BMR: Using the Mifflin-St Jeor equation -- the most validated formula for estimating resting metabolic rate. Men: (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5. Women: (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161.
- Calculate TDEE: Multiply BMR by your activity factor (1.2 sedentary to 1.9 extremely active). TDEE is the total calories burned per day including all activity.
- Adjust for goal and split into macros: Subtract 400-500 calories for fat loss; add 250-500 for muscle gain; maintain for body recomposition. Then allocate the calorie target into protein, carbs, and fat percentages based on your goal.
This calculator uses a more personalised approach than simple weight-based formulas, accounting for your specific height, age, sex, and activity level. For the most complete nutrition plan, use this calculator alongside our Calorie Calculator which includes additional TDEE detail and weekly planning tools.
BMR and TDEE Explained
BMR (Basal Metabolic Rate)
BMR is the number of calories your body burns at complete rest -- just to keep your organs functioning, maintain body temperature, produce new cells, and keep your heart beating. It accounts for approximately 60-75% of total daily calorie expenditure. BMR is higher in people who are heavier, taller, younger, and male -- because these factors correlate with greater muscle mass and higher metabolic tissue density. BMR naturally decreases with age as muscle mass declines.
TDEE (Total Daily Energy Expenditure)
TDEE is everything: your BMR plus calories burned through digestion (thermic effect of food, approximately 10%), non-exercise activity thermogenesis (NEAT -- fidgeting, walking, standing), and planned exercise. TDEE is your break-even point -- eating at TDEE maintains your current weight. Eating below TDEE creates a calorie deficit for weight loss; eating above TDEE creates a surplus for muscle gain.
Activity multipliers used in this calculator are: Sedentary (x1.2), Lightly Active (x1.375), Moderately Active (x1.55), Very Active (x1.725), Extra Active (x1.9). Most desk workers who exercise 3-5 days per week fall into "Moderately Active." If your weight is not changing as expected, adjusting your activity multiplier is usually the first step.
Best Macro Ratios by Goal
| Goal | Protein | Carbs | Fat | Calorie Adjustment |
|---|---|---|---|---|
| Fat Loss (Cut) | 35-40% | 25-35% | 25-30% | -400 to -600 kcal below TDEE |
| Maintenance / Recomp | 25-35% | 35-45% | 25-30% | At TDEE |
| Muscle Gain (Bulk) | 25-30% | 40-50% | 20-25% | +200 to +400 kcal above TDEE |
| Low Carb / Keto | 30-35% | 5-10% | 55-65% | Typically slight deficit |
| Endurance Athlete | 20-25% | 55-65% | 15-20% | At or above TDEE |
Protein -- The Most Important Macro
Protein is the most critical macronutrient for body composition regardless of your goal. It is the only macronutrient that builds and repairs muscle tissue, and it also has the highest thermic effect (20-30% of protein calories are burned in digestion) and the greatest satiety effect per calorie.
Protein Targets by Goal
- General health: 0.8g per kg bodyweight (minimum)
- Fat loss (preserving muscle): 1.6-2.2g per kg -- higher protein protects muscle during calorie deficit
- Muscle gain: 1.6-2.0g per kg -- adequate protein is essential for muscle protein synthesis
- Athletes in heavy training: up to 2.4-2.6g per kg bodyweight
Best protein sources include chicken breast, fish, eggs, lean beef, cottage cheese, Greek yoghurt, lentils, chickpeas, tofu, and protein supplements. If you follow a plant-based diet, ensure you combine complementary plant proteins to get all essential amino acids. Check your iron intake if eating primarily plant proteins, as plant-based iron (non-haem iron) is less bioavailable than animal-based iron.
Carbohydrates -- Fuel and Timing
Carbohydrates are the body's primary and preferred fuel source for the brain, nervous system, and high-intensity exercise. They are stored as glycogen in muscles and the liver, providing readily available energy for physical activity. Despite popular diet culture, carbohydrates are not inherently fattening -- excess total calories cause fat gain regardless of which macronutrient they come from.
Carbohydrate Quality Matters More Than Quantity
The quality of carbohydrates is as important as the quantity. Focus on fibre-rich complex carbohydrates: vegetables, fruits, legumes (dals, chickpeas), whole grains (brown rice, oats, whole wheat), and tubers (sweet potato). These provide sustained energy, gut-healthy fibre, and important micronutrients. Check your daily fibre needs with our Fiber Intake Calculator.
Simple carbohydrates (white bread, sugar, processed foods, sweetened drinks) spike blood sugar rapidly and contribute to insulin resistance and increased diabetes risk over time. Use our Diabetes Risk Calculator to understand your current risk and how carbohydrate quality affects it.
Dietary Fat -- Essential Not Enemy
Dietary fat is essential for life -- it enables fat-soluble vitamin absorption (A, D, E, K), hormone production, cell membrane integrity, brain function, and joint lubrication. The "fat makes you fat" belief is scientifically incorrect -- fat gain comes from total calorie excess, not dietary fat specifically.
Fat Types -- Quality Matters
- Unsaturated fats (prioritise): Olive oil, avocado, nuts, seeds, fatty fish (omega-3). Anti-inflammatory, cardiovascular-protective
- Saturated fats (moderate): Red meat, full-fat dairy, coconut oil. Fine in moderation; excessive intake increases cardiovascular risk
- Trans fats (avoid completely): Partially hydrogenated oils in processed foods. Strongly associated with cardiovascular disease and should be eliminated from the diet
Vitamin D is a fat-soluble vitamin that requires dietary fat for absorption -- ensure your fat intake is adequate if you are supplementing Vitamin D. Check your needs with our Vitamin D Calculator.
