Macro Calculator

Units

Sex

Age (years)

Height (ft/in)

Weight (lb)

Activity level

Goal

Protein target (g/lb)

Typical: 0.8–1.0 g/lb (use Lean Body Mass option below if desired).

Fat % of calories

Common range: 20–35% (remaining calories go to carbs).

Meals per day (optional)

Lean Mass (optional)

If enabled, protein uses LBM = weight × (1 − bodyfat%).

Macro Calculator – Quick Cheat Sheet

BMR (Mifflin–St Jeor): Male = 10·kg + 6.25·cm − 5·age + 5, Female = 10·kg + 6.25·cm − 5·age − 161.
TDEE = BMR × Activity Factor (Sed 1.2 · Light 1.375 · Moderate 1.55 · Very 1.725 · Athlete 1.9).
Goal calories: Cut ×0.85 · Recomp ×0.95 · Maintain ×1.00 · Bulk ×1.10.
Protein: US = g/lb (typ. 0.8–1.0); Metric = g/kg (typ. 1.6–2.2). Optional: base on Lean Body Mass.
Fat: set as % of total calories (commonly 20–35%). Fat grams = (cal × fat%) ÷ 9.
Carbs: remaining calories after protein and fat. Carb grams = remaining ÷ 4.
Per-meal split (optional): divide daily grams by meals/day.

Notes & edge cases

Activity factors are population averages; adjust if you consistently gain/lose outside your goal.
Protein upper ranges may help during cuts or heavy training; lower ranges may suit lighter activity.
LBM method requires a reasonable body-fat estimate; if unsure, leave it off and use total bodyweight.