Your protein, carbs and fat.
Most macro calculators hand you a percentage split. This one starts from the calories you actually need, anchors protein and fat to your bodyweight, and lets carbs take what is left.
Free · No sign-up · Cut, maintain or build.
- BMR from the Mifflin-St Jeor equation — the resting-rate formula with the smallest error against lab measurement in healthy adults.
- TDEE = BMR × your activity multiplier. Most people sit one band lower than they pick; if the scale stalls for two weeks, drop a band.
- Your target shifts TDEE by −20% to lose or +10% to gain. Protein and fat are set per kilogram of bodyweight; carbs take the remaining energy at 4 kcal/g.
- Numbers update live as you change any input — nothing is saved on this device.
at maintenance
Adjust any input — numbers update live.
Why percentages are the wrong starting point.
A 40/30/30 split sounds tidy and means nothing on its own. 30% protein is 105 g for one person and 190 g for another — and only one of those protects muscle in a deficit. Grams per kilogram of bodyweight is the unit the research actually uses.
- Protein
- 1.6–2.2 g/kg
- The range that protects lean mass in a deficit and supports growth in a surplus. Set first, because it is the one with a hard floor.
- Fat
- 0.8–1.0 g/kg
- Set second. Do not go under roughly 0.5 g/kg — hormone production and fat-soluble vitamin absorption need it.
- Carbs
- the remainder
- Whatever energy is left after protein and fat, at 4 kcal per gram. This is why a deeper cut shows up as fewer carbs rather than less protein.
Sources: International Society of Sports Nutrition position stand on protein (Jäger et al., 2017); Institute of Medicine, Dietary Reference Intakes for Macronutrients (2005). If your deficit is deep enough that carbs fall very low, the calculator trims fat and then protein toward those floors and tells you it did — that is a signal the deficit is too aggressive, not a target to chase.
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