Calculate your optimal protein, carbs, and fats intake for your fitness goals
This calculator first estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE). Based on your goal (lose, maintain, or gain), it adjusts calories and splits them into macronutrients using a 30/40/30 ratio (protein/carbs/fats).
Macronutrients (protein, carbohydrates, and fats) are the building blocks of your diet. Balancing them correctly can help you lose fat while preserving muscle, maintain your current weight, or build lean muscle mass effectively.
Protein (4 calories/gram) supports muscle repair and growth. Carbohydrates (4 calories/gram) provide energy for daily activities and workouts. Fats (9 calories/gram) are essential for hormone production and nutrient absorption. The 30/40/30 split is a balanced starting point for most people.
Use a food tracking app to log your meals. Plan meals ahead to hit your targets. Prioritize whole food sources. Adjust ratios based on your body's response. Be consistent but flexible - perfection isn't required for progress.
Macros, short for macronutrients, are the three main categories of nutrients that provide calories and energy: protein (4 calories per gram), carbohydrates (4 calories per gram), and fats (9 calories per gram). Unlike micronutrients (vitamins and minerals) which are needed in small amounts, macronutrients are required in large quantities daily. Balancing your macros correctly supports muscle growth, energy levels, hormone production, and overall health based on your specific fitness goals.
First, calculate your Total Daily Energy Expenditure (TDEE) by finding your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplying by an activity factor. Next, adjust calories based on your goal: subtract 500 calories for weight loss or add 300 for muscle gain. Finally, split those calories into macros. A common starting ratio is 30% protein, 40% carbohydrates, and 30% fats. Divide protein and carb calories by 4 and fat calories by 9 to get grams.
For weight loss, a higher protein ratio helps preserve muscle mass while in a calorie deficit. A commonly recommended split is 40% protein, 30% carbohydrates, and 30% fats. The higher protein intake (around 0.8 to 1 gram per pound of body weight) increases satiety, boosts metabolism through the thermic effect of food, and prevents muscle loss. However, the most important factor for weight loss is maintaining a consistent calorie deficit, regardless of the exact macro split.