Macro Calculator

Macronutrients are the three primary nutrients that provide calories: Protein (4 kcal/g), Carbohydrates (4 kcal/g), and Fat (9 kcal/g). Tracking macros — rather than just total calories — helps you optimise body composition, energy levels, and performance.

TDEE (Total Daily Energy Expenditure) = BMR × Activity Multiplier. BMR (Mifflin-St Jeor): Men = 10×weight + 6.25×height − 5×age + 5. Women = 10×weight + 6.25×height − 5×age − 161. Activity multipliers: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very Active 1.9.

General guidelines: Standard balanced (30/40/30 P/C/F). Weight loss: higher protein 35/35/30. Muscle gain: 30/45/25. Keto: 25/5/70. Low carb: 30/20/50. Protein is the most important macro — it preserves muscle mass during a deficit and supports muscle growth in a surplus. Our calculator lets you choose any split.

For sedentary individuals: 0.8g per kg of bodyweight (RDA minimum). For active individuals: 1.6–2.2g per kg. For athletes or those trying to build muscle: 2.0–2.4g per kg. Higher protein (up to 3g/kg) is safe for healthy adults and helps with satiety during weight loss.

A deficit of 500 kcal/day typically results in ~0.5kg (1 lb) of weight loss per week. Do not go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision. A 15–20% deficit below TDEE is generally safe and sustainable.

A lean bulk typically uses a 200–300 kcal surplus above TDEE. This minimises fat gain while providing enough energy for muscle protein synthesis. Beginners may do fine with a 300–500 kcal surplus. Dirty bulking (large surplus) adds muscle faster but also adds significant fat.

Net carbs = Total carbs − Dietary fibre − Sugar alcohols. Dietary fibre isn't fully digested and has minimal blood sugar impact. This distinction matters mainly for low-carb or keto diets. For standard balanced diets, total carbs is the relevant figure.

Use a food tracking app (MyFitnessPal, Cronometer, HealthifyMe). Weigh food on a kitchen scale for accuracy. Log everything including drinks, sauces, and oils. Meal prep simplifies tracking — cook in bulk and log the entire batch. Consistency over perfection is key.

Yes, especially for beginners and those returning after a break (muscle memory). This is called body recomposition. Use a small deficit (250–300 kcal) with high protein (2g+/kg) and strength training. However, experienced lifters generally need a surplus to build muscle at a meaningful rate.

Recalculate TDEE every 4–6 weeks or after every 5kg (10 lb) of weight change. As you lose weight, your BMR decreases (metabolic adaptation). You may need to reduce calories further or take diet breaks (eating at maintenance for 1–2 weeks) to reset hormones and maintain adherence.