Counting calories alone doesn’t tell you much about diet quality — two 2,500-calorie days can look completely different depending on the protein/carb/fat breakdown. Our macro calculator converts your body stats into both a calorie target and gram-level macro targets.
Step 1: Estimate your TDEE
The calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories you’d burn doing nothing at all — then multiplies it by an activity factor:
| Activity level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Light exercise | 1.375 |
| Moderate exercise | 1.55 |
| Heavy exercise | 1.725 |
| Athlete | 1.9 |
The result is your Total Daily Energy Expenditure (TDEE) — the calories needed to maintain your current weight.
Step 2: Split into macros
Protein and carbs both provide 4 calories per gram; fat provides 9 calories per gram. Pick a percentage split (like the balanced 40% protein / 30% carbs / 30% fat default), and the calculator divides your calorie target accordingly, then converts each slice into grams using its caloric density.
Example
A 70kg, 175cm, 30-year-old male at moderate activity: BMR ≈ 1,649 calories, TDEE ≈ 2,556 calories. At a 40/30/30 split, that’s roughly 256g protein, 192g carbs, and 85g fat per day.
This is a maintenance estimate
The numbers represent maintenance — calories to roughly hold your current weight steady. For weight loss or gain, apply a calorie deficit or surplus to the TDEE number first, then still use the same percentage split for your adjusted total.