Discover how much Fats, Proteins and Carbohydrates you need.
Daily Macro Calculator
Calculate your personalized daily protein, carbohydrate, and fat requirements using our science-based TDEE calculator. Get accurate macronutrient targets based on the Mifflin-St Jeor equation and your individual profile.
Health Disclaimer: This calculator provides estimates for informational purposes only and is not a substitute for professional medical or dietary advice. Please consult with a healthcare provider or registered dietitian before making significant changes to your diet or exercise routine.
Daily Essentials Await
Fill out the form to calculate daily nutritional needs.
1. Basal Metabolic Rate (BMR)
We use the Mifflin-St Jeor equation, the most accurate formula for calculating BMR:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
2. Total Daily Energy Expenditure (TDEE)
Your BMR is adjusted based on your activity level to determine your total daily calorie needs:
- Sedentary: Desk job with little to no exercise, mostly sitting throughout the day
- Lightly Active: Light exercise or sports 1-3 days per week, some walking or light physical activity
- Moderately Active: Moderate exercise 3-5 days per week, regular gym sessions or active hobbies
- Very Active: Hard exercise 6-7 days per week, intense training or physically demanding activities
- Extra Active: Very hard exercise daily, physical job, or training twice per day
3. Macronutrient Distribution
- Protein: 1.8g per kg of body weight (optimal for muscle maintenance and growth)
- Fat: 25% of total daily calories (essential for hormone production and nutrient absorption)
- Carbohydrates: Remaining calories after protein and fat allocation (primary energy source)
What does "Sedentary" activity level mean?
Sedentary means you have a desk job with little to no exercise. You spend most of your day sitting and don't engage in regular physical activity.
Why do I need this much protein?
Protein is essential for muscle maintenance, repair, and growth. Our recommendation of 1.8g per kg of body weight is based on research showing optimal benefits for both active individuals and those looking to maintain muscle mass during weight management.
How accurate are these calculations?
The Mifflin-St Jeor equation is considered the most accurate BMR formula for the general population, with an accuracy rate of about ±10%. Individual variations in metabolism, genetics, and body composition can affect your actual needs.
Should I eat exactly these amounts every day?
These numbers provide a starting point for your nutrition planning. Monitor your progress and adjust based on your goals (weight loss, maintenance, or gain) and how your body responds. Consider consulting with a registered dietitian for personalized guidance.
What if I want to lose or gain weight?
For weight loss, create a caloric deficit by eating 300-500 calories below your TDEE. For weight gain, eat 300-500 calories above your TDEE. Keep protein intake consistent to preserve muscle mass during weight changes.