Macro & TDEE Calculator

What Are Macros and Why Should You Track Them?

Macronutrients (macros) are the three nutrients your body needs in large amounts: protein, fat, and carbohydrates. Each plays a different role in your body and provides a different number of calories per gram:

• Protein (4 kcal/g) — Builds and repairs muscle, supports immune function, and has the highest satiety and thermic effect of any macronutrient.
• Fat (9 kcal/g) — Essential for hormone production (including testosterone), vitamin absorption, and brain function. Do not drop below 15-20% of calories.
• Carbohydrates (4 kcal/g) — Your body's preferred energy source for high-intensity exercise. Stored as glycogen in muscles and liver.

Tracking macros gives you more control than just counting calories. Two diets with the same calories but different macro splits can produce very different results for body composition and performance.

How This Calculator Works

This calculator uses the Mifflin-St Jeor equation to estimate your BMR, multiplies by an activity factor to get your TDEE, then adjusts for your goal (cut, maintain, or bulk). It splits the resulting calories across protein, fat, and carbs based on your selected preferences.

You can compare 9 different macro splits by adjusting protein level (moderate, mid, high) and carb preference (low carb, balanced, high carb). The range table shows all combinations at a glance so you can pick what works for you.

Protein: How Much Do You Really Need?

The research is clear: active individuals need more protein than sedentary people. Here is what the evidence supports:

• 1.6 g/kg (moderate) — sufficient for most trainees. This is the minimum threshold where meta-analyses show clear muscle-building benefits.
• 1.8 g/kg (mid) — the sweet spot recommended by most sports nutrition researchers. Offers a good balance between muscle preservation and dietary flexibility.
• 2.2 g/kg (high) — the evidence-based upper range. Especially useful during a calorie deficit where higher protein intake helps preserve lean mass.

Sample Day of Eating (2,200 kcal)

Here is what a typical day might look like at 2,200 calories with a balanced macro split (170g protein, 70g fat, 220g carbs):

Tips for Hitting Your Macros

• Prioritise protein at every meal — aim for 30-50g per meal to maximise muscle protein synthesis.
• Distribute protein evenly across 3-5 meals rather than loading it all into one meal.
• Fat and carbs can flex — if you eat fewer carbs at lunch, have more at dinner. What matters is the daily total.
• Aim for 25-35g of fibre daily from whole grains, vegetables, fruits, and legumes for digestion and satiety.

Frequently Asked Questions

Do I need to hit my macros exactly every day?

No. Aim to hit your protein target within 10g and your total calories within 100 kcal. Fat and carbs can flex around each other as long as you are close on total calories. Consistency over weeks matters more than hitting exact numbers each day.

How much protein do I need per day?

Research supports 1.6-2.2 g per kg of bodyweight for active individuals. The lower end (1.6g/kg) is sufficient for most trainees. The upper end (2.2g/kg) is useful during a calorie deficit to preserve muscle or for athletes with very high training volumes.

What about fibre? Should I track it?

Aim for 25-35g of fibre per day from whole grains, vegetables, fruits, and legumes. You do not need to track it obsessively if you eat mostly whole foods. Fibre supports digestion, satiety, and gut health.

Should I eat low carb or high carb?

Neither is inherently better for fat loss — total calories determine weight change. High carb diets fuel intense training better. Low carb works well for people who feel more satiated from fats. Choose based on your food preferences and training demands.

How do I calculate macros for a meal plan?

Use this calculator to get your daily targets. Then divide by the number of meals you eat (typically 3-5). Aim for a protein source, a carb source, and vegetables at each meal. Distribute protein evenly across meals for optimal muscle protein synthesis.

What is the best macro ratio for fat loss?

There is no single best ratio — it depends on your preferences and training. A common starting point for cutting is 40% protein, 30% fat, 30% carbs. The most important factor is hitting your protein target (1.6-2.2g/kg) and staying in a calorie deficit. Fat and carb ratios can flex based on what keeps you full and fuels your training.

Do I need to hit my macros exactly?

No. Aim to be within 10g of your protein target and 100 kcal of your total calories. Fat and carbs can trade off against each other day to day. What matters is consistency over weeks, not hitting exact numbers every single day. Obsessing over grams adds stress without improving results.

How much protein per kg of bodyweight?

Research consistently supports 1.6-2.2g of protein per kg of bodyweight for active individuals. The lower end (1.6g/kg) is enough for most trainees. The upper end (2.2g/kg) is beneficial during a calorie deficit to preserve muscle, or for athletes with very high training volumes. Going above 2.2g/kg has not been shown to provide additional benefits.

Related Free Tools

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