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. Protein and carbs provide about four calories per gram; fat provides about nine. Balancing them helps support weight loss, maintenance, or muscle gain depending on your calorie target. This calculator turns your estimated TDEE and goal into daily gram targets you can track in meals.
How are macro splits chosen for each goal?
Cut plans use a higher protein share to help preserve muscle during a calorie deficit. Maintain uses a balanced split for everyday eating. Bulk emphasizes slightly more carbs to fuel training and growth while keeping protein adequate. Fat fills remaining calories within safe ranges. You can still adjust ratios for food preferences as long as total calories and protein stay near the targets.
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 or weekends. If protein is hardest to hit, prioritize it first, then fill carbs and fats around training and hunger. Weekly averages usually predict progress better than any one perfect day.
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—commonly about a 500 kcal deficit for cut or a 300 kcal surplus for bulk. Those deltas are planning defaults, not medical orders. Recalculate when weight or activity changes, and treat results as educational estimates you can refine with real-world progress.
Is a 1,200 calorie floor applied?
Yes. The calculator will not recommend fewer than 1,200 kcal per day, because very low intakes can be unsafe without medical supervision and may be hard to sustain with adequate nutrients. Some people need higher floors based on size, age, or health conditions. If a large deficit pushes you toward that floor, choose a slower cut or talk with a clinician before restricting further.