Macro Calculator
Get personalised protein, carb and fat targets in grams. We use Mifflin–St Jeor for your daily calories, then split them based on your goal and protein preference.
Your details
Protein
120 g
Carbs
379 g
Fat
74 g
How your macros are built
We start with your TDEE using the Mifflin–St Jeor equation, then adjust for your goal: −20% for fat loss, maintenance, or +10% for muscle gain. Protein is anchored to your bodyweight (1.6 or 2.2 g/kg), fat is set to 25% of calories for general health, and carbs fill the remainder.
Want to see only the calorie number? Try the TDEE Calculator. Planning a specific timeline for weight loss? Use the Calorie Deficit Calculator.
What your macro split means
The three numbers you get — protein, carbs and fat — add up to your daily calorie target. Protein supports muscle and satiety, carbs fuel training and recovery, and fat supports hormones and absorbs several vitamins. There is no single "right" split; the one shown fits most goals as a reliable starting point.
Try to hit protein within ±10 g and calories within ±100 kcal on most days. Carbs and fat can flex within your remaining calories based on preference, training and how you feel.
When to use the macro calculator
Use it whenever you set a new calorie target — for a cut, a lean bulk, or a maintenance phase — or when your body weight has shifted by more than about 3 kg since the last time you checked.
If you don't yet know your calorie target, run the TDEE Calculator first and bring that number here.
Frequently asked questions
How do you calculate my calories?+
We use Mifflin–St Jeor to estimate BMR, multiply by your activity factor to get TDEE, then adjust ±10–20% for muscle gain or fat loss.
What's the difference between moderate and high protein?+
Moderate sets protein at 1.6 g/kg of bodyweight — enough for general health and most active people. High sets 2.2 g/kg — better for cutting and serious lifters.
How is fat calculated?+
We anchor fat at 25% of total calories for general health, then fill the rest of the day with carbs after protein and fat are set.
Do I need to hit my macros exactly?+
No. Aim within ±5 g per day. Weekly averages matter more than perfect daily numbers.
Health disclaimer: Caloritix provides estimate-based health and fitness calculators for general educational purposes only. Results are not medical advice and should not replace guidance from a qualified healthcare professional.