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Fill in your details and hit Calculate My Macros to see your results here.
These estimates are based on the Mifflin-St Jeor equation and a general macro distribution. Individual nutrition needs can vary. This calculator is for general informational purposes and is not medical advice.
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How the macro calculator works
This calculator estimates your BMR (Mifflin-St Jeor equation), multiplies it by your activity level for maintenance calories (TDEE), then shifts that number ±500 kcal/day for your goal. The result is split into protein, carbs, and fat using a balanced 30/40/30 distribution — 4 kcal/g for protein and carbs, 9 kcal/g for fat.
Understanding your macros
Protein
Builds and repairs muscle, supports immunity and satiety. 4 kcal/g.
Carbohydrates
Your body's primary energy source, especially for the brain and intense exercise. 4 kcal/g.
Fat
Supports hormone production and nutrient absorption; the most calorie-dense macro. 9 kcal/g.
Macros for your goal
Weight loss
A moderate deficit with adequate protein helps preserve muscle while losing fat — no extreme split needed.
Maintain weight
The same balanced split at maintenance calories keeps energy steady for general health and activity.
Weight gain
A surplus with sufficient protein supports muscle growth alongside weight gain, not just fat.
Activity level & calorie needs
Activity level is multiplied directly against your BMR, so it's one of the biggest factors in your result — sedentary vs. extra active can differ by 700+ kcal/day for the same person. Be honest about your real activity level, not your goal level, for the most accurate estimate.
Macro calculator vs. calorie calculator
A calorie calculator tells you how much to eat in total; this macro calculator also tells you what that total should be made of — grams of protein, carbs, and fat.
Frequently asked questions
Macros (macronutrients) are the three nutrients that provide calories: protein, carbohydrates, and fat. Protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram.
First estimate your daily calorie target using your BMR and activity level, adjusted for your goal. Then split that target across protein, carbs, and fat using a percentage split — this calculator uses a balanced 30% protein, 40% carbs, 30% fat split.
This calculator estimates protein at 30% of your daily calories, divided by 4 calories per gram. Many people aiming to preserve or build muscle benefit from higher protein intake — consider this a starting point rather than a strict ceiling.
There's no single best split — what matters most is a consistent calorie deficit. A balanced split like 30/40/30 (used here) works well for most people, since adequate protein helps preserve muscle while in a deficit.
Calories determine whether you lose, maintain, or gain weight; macros affect body composition, satiety, and performance within that target. Tracking both together — as MacroLeaf AI does — gives a fuller picture than either alone.
Yes — select "Gain Weight," which applies a moderate calorie surplus. The protein target from the balanced split is a reasonable starting point, though some people training intensively choose to eat somewhat more protein.
No — they're estimates based on population-average formulas and a general macro split. Use the result as an evidence-informed starting point, then adjust based on your own real-world progress.
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Coming SoonThese estimates are based on the Mifflin-St Jeor equation and a general macro distribution. Individual nutrition needs can vary. This calculator is for general informational purposes and is not medical advice.