Determine your optimal daily intake of protein, carbohydrates, and fats with our free macro calculator. Whether you're trying to lose weight, build muscle, or maintain your current physique, knowing your macros is the foundation of effective nutrition planning for any fitness goal. This IIFYM calculator (If It Fits Your Macros) uses the scientifically-validated Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), then factors in your activity level and goals to provide personalized macro targets. Unlike generic nutrition advice, these calculations are tailored specifically to your body weight, height, age, and lifestyle. Get your protein, carbs, and fat targets in grams instantly.
Enter your details and click Calculate to see results.
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Input your gender, age, weight, and height.
Choose your typical weekly activity level.
Choose your fitness goal and protein intake priority.
See your daily targets for calories, protein, carbs, and fat in grams.
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. Each macro serves different functions - protein builds and repairs muscle, carbs fuel your workouts and brain, and fat supports hormones and satiety. Tracking macros ensures you get the right balance for your specific goals.
This calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate formula for estimating daily calorie needs. For men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5. For women: the same formula minus 161. Your BMR is then multiplied by an activity factor to get your TDEE (Total Daily Energy Expenditure), and macros are allocated based on your goal.
Protein is set based on body weight (1.6-2.4g per kg depending on your priority level) to support muscle. Fat is typically set at 25-30% of calories for hormonal health. Carbohydrates fill the remaining calories after protein and fat are allocated. For weight loss, calories are reduced by 500 kcal/day; for lean gains, increased by 250 kcal/day; for bulking, increased by 500 kcal/day.
Mike is a 25-year-old software developer who lifts weights 5 days per week. He weighs 77 kg and is 180 cm tall. - Weight: 77 kg - Height: 180 cm - Age: 25, Male - Activity Level: Active - Goal: Build Muscle - Result: 3,161 cal, 170g protein, 386g carbs, 88g fat. Mike's TDEE is 2,749 calories. The 500 kcal surplus provides energy for muscle growth. High carbs fuel intense training and recovery, while protein at 2g per kg supports muscle protein synthesis.
Jennifer is a 45-year-old marathon runner training 6 days per week. She weighs 61 kg and is 168 cm tall. - Weight: 61 kg - Height: 168 cm - Age: 45, Female - Activity Level: Very Active - Goal: Maintain - Result: 2,295 cal, 108g protein, 316g carbs, 64g fat. Despite being female and over 40, Jennifer's high activity gives her caloric needs comparable to many moderately active men. High carbs fuel her endurance training while protein supports recovery.
Alex is 30 years old, moderately active, and wants to lose fat while still enjoying food flexibility. He weighs 84 kg and is 178 cm tall. - Weight: 84 kg - Height: 178 cm - Age: 30, Male - Activity Level: Moderate - Goal: Lose Weight - Result: 2,100 cal, 134g protein, 237g carbs, 58g fat. Alex can eat any foods as long as he hits these macro targets. Following the 80/20 rule (80% whole foods, 20% treats), he maintains sustainability while making progress.
Macros, short for macronutrients, are the three main categories of nutrients that provide calories and energy: protein, carbohydrates, and fat. Each serves specific functions in your body and is measured in grams. Protein builds muscle (4 cal/g), carbs provide energy (4 cal/g), and fat supports hormones (9 cal/g). Tracking macros helps you eat the right balance for your specific goals.
