Macro Calculator

Gender:
Female Male

Weight (lbs):


Height (inches):


Age (years):


Activity Level:
Sedentary (little or no exercise) Low step count, lifting 1-2x/week Moderate step count, lifting 3-4x/week High step count, lift 4+ days/week or strenuous job Performance athlete

Goal:
Fat Loss Maintenance Muscle Gain

Calculate Macros

About the Calculator

This macronutrient calculator uses the Mifflin-St. Jeor equation to estimate Basal Metabolic Rate (BMR), which is widely regarded as one of the most accurate formulas for calculating daily energy needs based on age, height, weight, and sex. Your Total Daily Energy Expenditure (TDEE) is then estimated by multiplying your basal metabolic rate (BMR) by an activity factor that reflects your lifestyle—from sedentary to highly active or athletic. This helps account for the calories you burn through movement, exercise, and daily tasks.

To help tailor results to your goals, calories are adjusted based on whether your focus is fat loss or muscle gain. For fat loss, the calculator reduces total calories to 80% of your TDEE—a sustainable deficit for most individuals. For muscle gain, it increases calories to 105.5% of TDEE to provide the surplus energy needed for building lean mass without excessive fat gain.

Remember, the numbers provided by this calculator are a starting point—not a guarantee. Everyone’s body responds differently, and adjustments may be needed over time to reflect your metabolism, lifestyle, and goals.

If you’re looking for more guidance, I offer 1:1 online coaching to help you reach your goals with clarity and confidence. I also offer a macro-friendly recipe subscription filled with high-protein, balanced meals to support your journey and make tracking easier and more enjoyable.