Best Macro Calculator Free
Find your personalized daily calorie and macro targets using the Mifflin-St Jeor formula.
Your Data
Enter your details and click ‘Calculate Macros’ to see your personalized daily calorie and macronutrient targets.
Understanding Your Macro Results
1. Basal Metabolic Rate (BMR)
Your BMR is the amount of energy (calories) your body needs to maintain basic life functions, like breathing, circulation, and cell production, while at rest. It is the absolute minimum caloric requirement to sustain life in a resting state.
We use the scientifically validated Mifflin-St Jeor Equation, which is considered one of the most accurate BMR predictors for the general population.
- Men: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
- Women: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161
2. Total Daily Energy Expenditure (TDEE)
TDEE is the total number of calories you burn per day. It takes your BMR and multiplies it by an Activity Factor to account for exercise, work, and general daily movement.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise, desk job. |
| Lightly Active | 1.375 | Light exercise/sports 1-3 days/week. |
| Moderately Active | 1.55 | Moderate exercise/sports 3-5 days/week. |
| Very Active | 1.725 | Hard exercise/sports 6-7 days/week. |
| Extremely Active | 1.9 | Very hard exercise, physical job, or 2x day training. |
3. Macronutrient Ratios
Macronutrients (protein, carbs, fat) are the sources of calories in your diet. The calculator adjusts your TDEE based on your goal (surplus for gaining, deficit for losing) and assigns a percentage of calories to each macro:
Fat Loss Target
Protein: 40%, Carbs: 35%, Fat: 25%
Higher protein is essential for muscle preservation during a deficit.
Maintenance Target
Protein: 30%, Carbs: 40%, Fat: 30%
A balanced approach for steady energy and overall health.
Muscle Gain Target
Protein: 30%, Carbs: 50%, Fat: 20%
Increased carbohydrates fuel workouts and muscle growth.
To convert grams to calories, we use: Protein (4 kcal/g), Carbohydrates (4 kcal/g), and Fat (9 kcal/g).