Macro Calculator
Get your daily calories and macros — protein, carbs, and fat — for fat loss, maintenance, or muscle gain. Powered by the Mifflin–St Jeor formula.
Units
Sex
Activity level
Goal
Daily target
2,735cal
160g
Protein
353g
Carbs
76g
Fat
- BMR (at rest)
- 1,765 cal
- Maintenance (TDEE)
- 2,735 cal
Snap a photo and Macrite logs the macros for you.
How the macro calculator works
Your results are built in three steps. First we estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest — using the Mifflin–St Jeor equation, the most accurate formula for most adults.
Next we multiply your BMR by an activity factor (from 1.2 if you're sedentary up to 1.9 for daily hard training) to get your Total Daily Energy Expenditure (TDEE), also called maintenance calories.
Finally we adjust for your goal — a 20% deficit to lose fat, no change to maintain, or a 15% surplus to build muscle — and split the calories into macros: protein at ~2 g/kg of bodyweight, fat at 25% of calories, and carbohydrates filling the rest.
Macro calculator FAQ
What is a macro calculator?
A macro calculator estimates how many calories and grams of protein, carbohydrates, and fat you should eat each day to reach a goal. It first calculates your maintenance calories (TDEE), then splits that energy into the three macronutrients based on your bodyweight and goal.
How is TDEE calculated?
This calculator uses the Mifflin–St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the energy you burn at rest — then multiplies it by an activity factor (1.2 for sedentary up to 1.9 for athletes) to get your Total Daily Energy Expenditure (TDEE), or maintenance calories.
How much protein should I eat?
This calculator sets protein at about 2.0 grams per kilogram of bodyweight (roughly 0.9 g per pound), which supports muscle retention during a cut and muscle growth during a bulk. Fat is set to 25% of total calories, and the remaining calories go to carbohydrates.
Are these numbers exact?
They're a well-validated starting point, not a guarantee. Real-world energy needs vary with genetics, body composition, and daily activity. Use the targets for two to three weeks, track your weight trend, and adjust calories up or down by 100–200 if you're not moving toward your goal.
How do I actually hit my macros each day?
The hard part isn't the math — it's logging food accurately. Macrite lets you snap a photo of your plate and estimates the portions and macros for you in seconds, so you can hit the targets above without weighing every ingredient.
Knowing your macros is the easy part
Hitting them every day is the hard part. Macrite snaps a photo of your plate and estimates the portions and macros for you — so you actually stick to the numbers above.
