Macro Calculator
Calculate your daily calorie and macro nutrient targets. Choose between Mifflin-St Jeor and Harris-Benedict equations, and select a macro split that fits your goal.
Modern equation, generally more accurate for modern adults.
Maintain current weight
Moderate protein, moderate carbs
Frequently Asked Questions
What are macronutrients (macros)?
Macronutrients are the three nutrients your body needs in large amounts: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). Your daily macro targets tell you how many grams of each to eat to hit your calorie and nutrition goals.
What is the difference between Mifflin-St Jeor and Harris-Benedict?
Both are BMR (Basal Metabolic Rate) formulas. Mifflin-St Jeor is newer (1990) and generally considered more accurate for modern populations. Harris-Benedict was revised in 1984 and is older but still widely used. If your results seem off, try the other equation — they can differ by 5–10%.
What macro split should I choose?
A balanced split is roughly 30% protein, 40% carbs, 30% fat. For muscle gain, many people aim for 30% protein, 40% carbs, 30% fat. For fat loss, higher protein (35%+) with lower carbs (25–30%) is common. The best split depends on your activity level, goals, and individual response.
What is TDEE and how is it calculated from BMR?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor: Sedentary (desk job) × 1.2, Lightly active × 1.375, Moderately active × 1.55, Very active × 1.725, Extra active × 1.9. Your TDEE is the calories you burn on an average day including activity.