Calculate optimal protein, carbohydrate, and fat intake based on your body metrics, activity level, and fitness goals
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Macronutrients—protein, carbohydrates, and fat—are the building blocks of your diet. Understanding the right balance for your body and goals is key to achieving better health, building muscle, losing fat, or maintaining your current physique. Our macro calculator uses the proven Mifflin-St Jeor equation to calculate your needs.
Macronutrients are nutrients your body needs in large amounts for energy and bodily functions. Protein (4 cal/g) builds and repairs tissues. Carbohydrates (4 cal/g) provide primary energy. Fat (9 cal/g) supports hormone production and nutrient absorption. The ideal ratio depends on your goals and activity level.
Mifflin-St Jeor BMR Equation
Men: BMR = 10W + 6.25H - 5A + 5 | Women: BMR = 10W + 6.25H - 5A - 161The right macro balance supports muscle growth, fat loss, or maintenance based on your specific goals.
Proper macronutrient distribution provides stable energy throughout the day without crashes.
Hit your macro targets while enjoying a variety of foods—no strict meal plans required.
Create a calorie deficit with higher protein to preserve muscle mass while losing fat.
Calculate the protein and calorie surplus needed to support muscle growth and recovery.
Optimize carb intake for endurance and performance while meeting protein needs for recovery.
Find a balanced macro split that supports overall health and sustainable eating habits.
For most active individuals, 0.7-1g per pound of body weight supports muscle maintenance and growth. Sedentary individuals need less (0.36g/lb minimum). Athletes and those in a calorie deficit may benefit from higher intake up to 1.2g/lb.