Macro Calculator

This calculator first estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, multiplies it by an activity multiplier to get your Total Daily Energy Expenditure (TDEE), then adjusts by 500 kcal in the direction of your goal (a common approximation for roughly 0.5 kg of weekly weight change). Your chosen diet style then determines what percentage of those calories come from protein, carbs and fat, converted to grams using 4 kcal per gram for protein and carbs, and 9 kcal per gram for fat.

Balanced (30% protein / 40% carbs / 30% fat) suits most general fitness goals. High Protein shifts more calories toward protein, often preferred for muscle building or preserving lean mass in a deficit. Low Carb reduces carbohydrate intake while keeping protein high. Keto is a very low-carb, high-fat split intended to shift metabolism toward ketosis, this is a more restrictive approach and isn't necessary or appropriate for everyone.