FREE MACRO CALCULATOR
Free macro calculator for fat loss, maintenance, or muscle gain. Enter your age, height, weight, activity level, and goal to get your daily calories plus protein, carb, and fat grams - using the same Mifflin-St Jeor and Katch-McArdle equations coaches and dietitians use.
Your Numbers
Use Katch-McArdle for a lean-mass–based BMR.
400 cal/day deficit (~15% below your TDEE) — a sustainable, muscle-sparing rate.
Daily Calorie Target
Lose Weight · Moderately Active
NASM Guardrail Check
- Protein: 2.1 g/kg — inside NASM's recommended range.
- Fat: 0.9 g/kg — under the 1 g/kg minimum NASM sets to avoid fatty-acid deficiency.
- Carbs: 40% of calories — below the 45–65% general guideline (fine for a deliberate lower-carb approach).
Macro Split
Why Age & Sex Matter
Every year of age subtracts 5 calories from your BMR under Mifflin-St Jeor — a proxy for the gradual loss of lean tissue and drop in organ metabolic activity. Biological sex shifts the baseline by 166 calories (males +5, females −161), reflecting differences in average lean mass. Neither is destiny: resistance training and adequate protein blunt both curves dramatically.
Save Your Plan
Export as PDF or CSV, or copy your numbers.
Numbers alone don't fix the Friday binge. Want a coach to build the meal architecture around these macros?
FREE BODY FAT CALCULATOR
Estimate your body fat percentage with a tape measure using the U.S. Navy circumference method, then see where it lands on the NASM body fat rating tables for your age and sex.
Circumference measuring is low-cost and repeatable. Measure relaxed, at the same time of day, tape snug but not compressing.
Fill in your measurements to see your estimated body fat percentage and NASM rating.
Every body fat method is an estimate — calipers, tape, and home scales all carry error. Track the trend over weeks rather than chasing a single number, and use it alongside how you look, lift, and feel.
HOW TO USE THE MACRO CALCULATOR
A macro calculator turns your bodyweight, activity level, and goal into four numbers you can actually eat to: daily calories, protein, carbohydrates, and fat. Here is what happens in each step.
- 01
Enter your stats
Age, sex, height, and current bodyweight in US or metric units. These feed the Mifflin-St Jeor equation that estimates your basal metabolic rate - the calories your body burns at complete rest.
- 02
Pick your activity level
Your BMR is multiplied by an activity factor (1.2 sedentary through 1.9 extremely active) to get your total daily energy expenditure. Be honest here - most people overestimate.
- 03
Choose your goal
Fat loss subtracts a controlled deficit, maintenance keeps calories level, and muscle gain adds a modest surplus. The calculator caps the deficit so your target never drops into crash-diet territory.
- 04
Read your macro split
Protein, fat, and carbohydrate grams are calculated from your calorie target, with protein set high enough to protect muscle. Adjust the split preset or use custom sliders if you prefer lower carb or higher protein.
WHAT ARE MACRONUTRIENTS?
Macronutrients - "macros" - are the three nutrients your body needs in large amounts for energy: protein, carbohydrates, and fat. Protein and carbohydrates supply about 4 calories per gram, fat about 9. Every calorie you eat comes from one of these three (alcohol aside), which is why tracking them tells you far more than a calorie number alone.
PROTEIN
Builds and repairs muscle, keeps you full, and protects lean mass in a deficit. Sources: chicken, fish, lean beef, eggs, Greek yogurt, tofu, beans, whey. Aim for 1.6-2.2 g per kg of bodyweight if you train.
CARBOHYDRATES
Your body's preferred training fuel, and the main driver of workout quality. Prioritize whole grains, potatoes, rice, fruit, and legumes for fiber. Typically 45-65% of total calories.
FAT
Essential for hormone production and vitamin absorption. Keep intake at roughly 20-35% of calories and at least 1 g per kg of bodyweight, favoring olive oil, nuts, avocado, and fatty fish.
THE FORMULAS BEHIND YOUR NUMBERS
Daily calorie needs start with basal metabolic rate (BMR) or resting daily energy expenditure (RDEE), then get multiplied by an activity factor. This calculator supports both standard equations.
Mifflin-St Jeor (default)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Katch-McArdle (needs body fat %)
RDEE = 370 + 21.6 × lean body mass (kg)
More accurate for lean or muscular people. Estimate your body fat with the body fat calculator on this page first.
Activity multipliers
- Sedentary (desk job, little exercise): × 1.2
- Lightly active (1-3 sessions/week): × 1.375
- Moderately active (4-5 sessions/week): × 1.55
- Very active (6-7 sessions/week): × 1.725
- Extremely active (physical job or 2-a-days): × 1.9
MACROS IN COMMON FOODS
Approximate values per listed serving, based on USDA FoodData Central entries. Use them to sanity-check a day of eating against your targets.
| Food | Serving | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken breast, cooked | 4 oz | 32 g | 0 g | 3.6 g |
| Lean ground beef (93%), cooked | 4 oz | 31 g | 0 g | 11 g |
| Salmon, cooked | 4 oz | 29 g | 0 g | 12 g |
| Shrimp, cooked | 4 oz | 31 g | 1.4 g | 2.6 g |
| Egg | 1 large | 6.3 g | 0.4 g | 5 g |
| Greek yogurt, non-fat | 1 cup | 23 g | 9 g | 0.7 g |
| Tofu, firm | 4 oz | 7.8 g | 2.7 g | 3.1 g |
| Whey protein | 1 scoop | 24 g | 3 g | 1.5 g |
| White rice, cooked | 1 cup | 4.2 g | 44 g | 0.4 g |
| Oats, dry | 1/2 cup | 5 g | 27 g | 3 g |
| Sweet potato | 6 oz | 3.4 g | 35 g | 0.2 g |
| Black beans | 1 cup | 15 g | 41 g | 0.9 g |
| Whole wheat bread | 1 slice | 4 g | 17 g | 1.1 g |
| Banana | 1 medium | 1.3 g | 27 g | 0.4 g |
| Broccoli | 1 cup | 2.6 g | 6 g | 0.3 g |
| Avocado | 1/2 fruit | 2 g | 9 g | 15 g |
| Olive oil | 1 tbsp | 0 g | 0 g | 14 g |
| Almonds | 1 oz | 6 g | 6 g | 14 g |
| Peanut butter | 2 tbsp | 7 g | 7 g | 16 g |
| Cheddar cheese | 1 oz | 7 g | 0.4 g | 9 g |
MACRO CALCULATOR FAQ
GOT YOUR NUMBERS? NOW MAKE THEM STICK.
Macros only work when the training and the habits behind them hold up. If you are in Woodstock, GA, our coaches build both alongside you.
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