Macro Calculator
Calculate your ideal protein, fat & carbs
📊 Personal Info
📈 Macro Breakdown
--
calories
Protein
--g
--%
Fat
--g
--%
Carbs
--g
--%
📊 Key Metrics
BMR
--
Basal Metabolic Rate
TDEE
--
Total Daily Energy Expenditure
💡 How It Works
📊 BMR Calculation
We use the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate - the calories your body burns at rest.
🔥 TDEE Calculation
Your Total Daily Energy Expenditure accounts for your activity level to determine daily calorie needs.
🥗 Macro Ratios
We use optimal ratios: 30% protein, 25% fat, and 45% carbs for balanced nutrition.
📈 Macro Ratio Guide
| Goal | Calorie Adjustment | Protein | Fat | Carbs |
|---|---|---|---|---|
| 🔥 Cut | -500 calories | 35% | 25% | 40% |
| ⚖️ Maintain | TDEE | 30% | 25% | 45% |
| 💪 Bulk | +500 calories | 28% | 25% | 47% |