Your macros, done right
Protein, carbs and fat in grams — tuned to your goal.
Results update as you type 🥑
How your macros are set
We first estimate your TDEE with the Mifflin–St Jeor equation, then adjust calories for your goal: −20% to lose fat, unchanged to maintain, +10% to build muscle.
Protein is fixed at 2 g per kg of bodyweight — it protects muscle, satisfies hunger and has the highest thermic effect. Fat is set at 25% of calories for hormonal health.
Carbohydrates take whatever calories remain — they fuel training and recovery. Hitting your protein and total calories matters far more than a perfect carb-to-fat ratio.
Common questions
What are macros?
Macronutrients — protein, carbohydrates and fat — are the three nutrients that supply calories. Tracking them, not just calories, helps you keep muscle while losing fat or gaining lean mass.
How much protein do I need?
About 2 g per kg of bodyweight covers nearly everyone training for fat loss or muscle gain — enough to maximise muscle retention and growth.
Should I eat fewer carbs to lose weight?
Not necessarily. Fat loss comes from the calorie deficit, not from cutting carbs specifically. Carbs fuel training; keep them as long as total calories and protein are on target.
Is my data stored?
No. Everything is calculated in your browser. Nothing is sent to a server or saved.
Sources & references
- Mifflin MD, St Jeor ST, et al. “A new predictive equation for resting energy expenditure in healthy individuals.” Am J Clin Nutr. 1990;51(2):241–247.
- Frankenfield D, Roth-Yousey L, Compher C. “Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults.” J Am Diet Assoc. 2005;105(5):775–789.
This calculator provides estimates for general educational use and is not medical advice. Consult a qualified professional before making significant dietary changes.