Macros Calculator
Calculate ideal macros ratio for your goal: weight loss, maintenance, muscle gain. Grams and percentages of protein, fat, carbs.
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FAQ
What formula does the calculator use?
We use the Mifflin-St Jeor equation — the modern standard for BMR calculation. Activity multiplier applied across 5 levels from sedentary to very active.
How accurate is the formula?
Mifflin-St Jeor has a typical error margin of ±10% vs. lab-measured BMR. It is the most accurate freely-available formula without body composition data.
Should I pick maintenance, deficit, or surplus?
Maintenance = TDEE unchanged. Deficit for weight loss: 10-20% below TDEE (safe range). Surplus for muscle gain: 10-15% above TDEE.
How often should I recalculate?
Whenever your weight changes by ±5 lbs or your activity level shifts. Generally every 4-6 weeks is enough.
Does it account for body composition?
Standard calc uses height, weight, age. For better precision with body fat % data, use the Katch-McArdle option (in advanced settings).
What Our Users Say
Trusted by athletes, nutritionists, and home cooks worldwide
4.9out of 5 based on 18,432 reviews
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“AI calorie tracker from photo — no more guessing portions or scrolling through giant databases. Snap, get calories and macros, log it. Saves 10 minutes per meal.”
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Sarah Mitchell
Lost 18 lbs“
“For tracking macros during a cut, this is faster than MyFitnessPal. Photo-based logging on the go is a game changer. Calorie table is also comprehensive — 580+ items with macros.”
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Michael Chen
Bodybuilder“
“Finally figured out how many calories my kids eat. Photo their plates, get nutrition. Daily norm calculator helps me plan meals — each child gets their own target based on age.”
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Emma Rodriguez
Mother of 3“
“Deficit calculator suggested 1900 kcal/day for -1 lb/week. Macros split correctly — high protein for muscle retention. Trustworthy formula.”
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Brian Foster
Show prep“
“Exercise burn calc covers cycling, running, lifting with realistic numbers per MET. Helps me eat back ~50% of burn correctly post-workout.”
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Sophie Turner
Cyclist“
“TDEE calculator is on par with the Mifflin-St Jeor standard. Activity factor toggle, lean body mass mode — all the bells and whistles I want.”
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Alex Thompson
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