Reaching a fitness goal takes more than watching body weight. This macro calculator estimates your daily calorie requirement and divides it into protein, carbohydrates and fat. It is designed for adults planning fat loss, weight maintenance or muscle gain who want a clear starting target for meal planning. Enter your age, sex, weight, height and activity level, then choose a goal and diet preference. If you know your body-fat percentage, the calculator can use it for a more individual BMR estimate.
Enter your age, biological sex, weight, height and realistic activity level.
Choose fat loss, maintenance or muscle gain, then select a balanced, low-carb or high-protein split.
Read the daily calorie target first, then use the gram targets as a flexible meal-planning guide.
BMR for men: 10 × weight + 6.25 × height − 5 × age + 5
BMR for women: 10 × weight + 6.25 × height − 5 × age − 161
TDEE: BMR × activity factor
Macro grams: Allocated calories ÷ 4 for protein/carbs; ÷ 9 for fat
What is the most important macro for losing weight?
Protein is especially useful during weight loss because it supports fullness and helps preserve lean mass. Total calorie intake still determines whether weight is likely to decrease.
Should macros change on rest days?
Most people can keep the same weekly targets because consistency makes meal planning easier. Advanced athletes may vary carbohydrates with training demand while keeping weekly calories and protein on target.