Macro Calculator - Daily Protein, Carbs & Fat Targets
Get personalized macro targets based on your TDEE and fitness goal. Choose cut, maintain, or bulk to see calorie and gram targets for protein, carbohydrates, and fat.
Your Stats
Mifflin-St Jeor BMR with goal-based macro splits.
Daily Macros
Target Calories
2,728 kcal
Maintenance calories
Methodology and limitations
Last reviewed:
Methodology
Estimates BMR with the Mifflin-St Jeor equation, multiplies by activity level for TDEE, applies goal-based calorie adjustments (cut −500, bulk +300), then splits calories into protein, carbs, and fat by goal-specific percentages.
Limitations
Macro targets are general fitness estimates. Medical conditions, pregnancy, athletic training, and individual tolerance vary. Consult a registered dietitian or physician for personalized nutrition plans.
Official sources
How Macro Targets Are Calculated
Get personalized macro targets based on your TDEE and fitness goal. Choose cut, maintain, or bulk to see calorie and gram targets for protein, carbohydrates, and fat.
Method used
The calculator estimates basal metabolic rate with the Mifflin-St Jeor equation, multiplies by your activity level for TDEE, adjusts calories for cut (−500), maintain, or bulk (+300), then splits the target into protein, carbohydrate, and fat grams using goal-specific percentages.
TDEE = BMR × activity factor; target calories = TDEE + goal adjustment; protein g = (calories × protein %) ÷ 4
Practical example
A moderately active 30-year-old man who is 5 ft 10 in and 175 lb with a maintain goal might see a TDEE near 2,600 kcal and macro targets around 195 g protein, 260 g carbs, and 87 g fat.
- Age, sex, height, weight, and activity level
- Goal: cut, maintain, or bulk
- Imperial or metric units
The result shows BMR, TDEE, daily calorie target, and gram targets for protein, carbohydrates, and fat with percentage splits.
Assumptions
- BMR uses the Mifflin-St Jeor equation.
- Macro splits follow fixed goal-based percentages in the calculator.
- Minimum calorie floor of 1,200 kcal is applied for safety.
What this includes
- BMR, TDEE, calorie target, macro grams, and macro percentages for cut, maintain, and bulk goals.
What this excludes
- Medical nutrition therapy, micronutrient targets, meal timing, food allergies, pregnancy, and sport-specific periodization.
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Frequently Asked Questions
What are macros?
Macros, short for macronutrients, are protein, carbohydrates, and fat — the three nutrients that provide calories. Balancing them helps support weight loss, maintenance, or muscle gain.
How are macro splits chosen for each goal?
Cut plans use a higher protein share to preserve muscle during a deficit. Maintain uses a balanced split. Bulk emphasizes slightly more carbs to fuel training and growth.
Do I need to hit my macros exactly every day?
Consistency over weeks matters more than perfection daily. Aim to stay within roughly 5-10 grams of each target most days rather than stressing over single meals.
How is my calorie target calculated?
The calculator uses Mifflin-St Jeor to estimate BMR, applies your activity multiplier for TDEE, then adjusts calories based on your goal — a 500 kcal deficit for cut or 300 kcal surplus for bulk.
Is a 1,200 calorie floor applied?
Yes. The calculator will not recommend fewer than 1,200 kcal per day, as very low intakes can be unsafe without medical supervision.