Macro Calculator
Calculate your optimal daily protein, carbohydrate, and fat targets based on your goal, activity level, and body composition. Based on the ISSN Position Stand on macronutrient requirements.
Your Details
Estimate if unknown. Use the Body Fat calculator for accuracy.
Your maintenance calories. Use the TDEE calculator if unknown.
Your Daily Targets
Enter your details and goal, then click Calculate.
📋 What Your Result Means
For educational purposes only — not medical advice.
Use the table below to understand how calorie and protein targets shift depending on your goal. These macro splits follow the ISSN Position Stand: protein is prioritised at 1.6-2.2 g/kg of body weight (higher end during a cut to protect muscle), fat is set at a minimum 20-25% of calories, and remaining calories fill carbohydrates.
| Goal | Calorie Adjustment | Protein Target |
|---|---|---|
| Fat Loss (Cut) | -15-20% from TDEE | 2.0-2.4 g/kg |
| Maintain | TDEE +/- 0 | 1.6-2.0 g/kg |
| Muscle Gain (Bulk) | +5-10% above TDEE | 1.6-2.0 g/kg |
Do not go below 20% of calories from fat. Dietary fat is essential for testosterone and estrogen production. Studies show that low-fat diets (below 20% of calories) significantly reduce circulating sex hormones (Dorgan et al. 1996, DOI: 10.1093/ajcn/64.6.850). This is especially important during prolonged cutting phases.
Carb needs vary by sport. Endurance athletes (runners, cyclists) typically need 5-7 g/kg/day of carbohydrates to fuel training and recovery. Strength athletes generally perform well on 3-5 g/kg/day (Burke et al. 2011, DOI: 10.1123/ijsnem.21.2.97). If your training is carb-intensive, prioritize carbs over fat once protein is set.
These are starting points, not final answers. Run these macros for 4-6 weeks while tracking weight and performance. If weight stalls or energy drops, adjust carbs and fat by 10-15% while keeping protein fixed. Your body's response is the only metric that matters.
Male: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Female: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE: TDEE = BMR × Activity Factor
Goal Calories: Cut = TDEE × 0.82 | Maintain = TDEE | Bulk = TDEE × 1.08
Protein: Cut = 2.2 g/kg | Maintain = 1.8 g/kg | Bulk = 1.7 g/kg
Fat: 25% of total calories ÷ 9
Carbs: (Remaining calories) ÷ 4
Limitations
Mifflin-St Jeor predicts BMR within ±10% for most individuals but may be less accurate for those at extremes of body composition. Activity multipliers are estimates; individuals vary significantly in non-exercise activity thermogenesis (NEAT). Macro ratios are evidence-based starting points and should be adjusted based on real-world response over 4–6 weeks.
✓ Strong EvidenceWant to learn more? Read our in-depth article: How to Calculate Your Macros: The Complete Guide →
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