Macro & Calorie
Calculate your BMR and TDEE using the Mifflin-St Jeor equation, then get daily macro targets in grams of protein, carbs, and fat based on your fitness goal.
Key features
- BMR calculation using the trusted Mifflin-St Jeor formula
- TDEE calculation with multiple activity level options
- Custom macro splits for different fitness goals
- Supports both metric and imperial units
Guide
Nutrition planning starts with numbers. Specifically, it starts with four numbers: your daily calorie target and the grams of protein, carbohydrates, and fat that compose those calories. These are your macronutrients, and getting them right is the foundation of any diet, whether your goal is fat loss, muscle gain, athletic performance, or general health maintenance. The macro calculator computes these targets using established scientific formulas, your body measurements, and your stated goal. The calculation begins with your Basal Metabolic Rate (BMR), which is the number of calories your body burns at complete rest to maintain basic functions: breathing, circulation, cell repair, hormone regulation, and temperature control. The Mifflin-St Jeor equation, published in 1990 and validated as the most accurate predictive BMR formula for most adults, calculates BMR as follows. For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161 + 166. Simplified: BMR = 10W + 6.25H - 5A + 5. For women: BMR = 10W + 6.25H - 5A - 161. A 30-year-old man who weighs 80 kg and stands 178 cm tall has a BMR of (10 x 80) + (6.25 x 178) - (5 x 30) + 5 = 800 + 1112.5 - 150 + 5 = 1,767.5 calories per day. BMR alone is not useful for dietary planning because nobody spends the entire day at complete rest. Your Total Daily Energy Expenditure (TDEE) adds your activity level to BMR using an activity multiplier. Sedentary (desk job, no exercise): BMR x 1.2. Lightly active (light exercise 1-3 days per week): BMR x 1.375. Moderately active (moderate exercise 3-5 days per week): BMR x 1.55. Very active (hard exercise 6-7 days per week): BMR x 1.725. Extremely active (physical job plus hard training): BMR x 1.9. Using the previous example with a moderately active lifestyle: TDEE = 1,767.5 x 1.55 = 2,739.6 calories per day. Selecting the correct activity level is critical because each step changes TDEE by approximately 200 to 300 calories. The most common mistake is overestimating activity level. If you work at a desk and exercise 3 times per week for 45 minutes, you are lightly active, not moderately active. The "moderately active" category assumes significant daily movement beyond structured exercise, such as a job that involves standing and walking plus regular workouts. When in doubt, choose the lower activity level. You can always adjust upward after tracking results for two weeks. Once you have your TDEE, the calorie target depends on your goal. For fat loss, subtract 15 to 25 percent from TDEE. A moderate deficit of 20% is sustainable for most people and produces approximately 0.5 to 0.75 kg of fat loss per week. Using the example: 2,740 x 0.80 = 2,192 calories for fat loss. For muscle gain, add 10 to 15 percent to TDEE. A moderate surplus of 10% supports muscle growth while minimizing fat gain: 2,740 x 1.10 = 3,014 calories for muscle gain. For maintenance, TDEE itself is your target: 2,740 calories. Aggressive deficits (more than 25%) risk muscle loss, metabolic adaptation, and unsustainable hunger. Aggressive surpluses (more than 20%) add unnecessary body fat. Macronutrient distribution divides your calorie target into protein, carbohydrates, and fat. Each gram of protein provides 4 calories, each gram of carbohydrate provides 4 calories, and each gram of fat provides 9 calories. The optimal ratio depends on your goal, training style, and personal preference, but evidence-based starting points exist for each goal. Protein is the most important macronutrient to set correctly because it has the strongest influence on body composition. Current sports nutrition research, including meta-analyses published in the British Journal of Sports Medicine and the Journal of the International Society of Sports Nutrition, consistently recommends 1.6 to 2.2 grams of protein per kilogram of bodyweight for individuals who exercise regularly. For the 80 kg man in our example: 80 x 1.6 = 128 grams on the low end, 80 x 2.2 = 176 grams on the high end. During a calorie deficit, protein needs increase to preserve lean mass, so the higher end of the range (2.0 to 2.2 g/kg) is appropriate for fat loss. During a surplus or maintenance phase, the lower end (1.6 to 1.8 g/kg) is sufficient. Fat should comprise at least 20 to 25 percent of total calories to support hormone production (testosterone, estrogen, cortisol), cell membrane integrity, and absorption of fat-soluble vitamins (A, D, E, K). Going below 20% of calories from fat for extended periods can impair hormonal function, particularly testosterone in men. A practical target is 25 to 30% of total calories from fat. For a 2,192-calorie fat loss diet: 2,192 x 0.25 = 548 calories from fat, divided by 9 = 61 grams of fat. At 30%: 2,192 x 0.30 = 658 calories from fat, divided by 9 = 73 grams. Carbohydrates fill the remaining calories after protein and fat are set. They are the body's preferred fuel source for high-intensity exercise, and adequate carbohydrate intake supports training performance, recovery, and glycogen replenishment. Using our example with 2,192 calories, 160 grams of protein (640 calories), and 65 grams of fat (585 calories): remaining calories = 2,192 - 640 - 585 = 967 calories from carbs, divided by 4 = 242 grams of carbohydrates. The WebRecast macro calculator performs all of these calculations automatically. Enter your age, gender, height, weight, activity level, and goal. The tool computes your BMR using Mifflin-St Jeor, applies the activity multiplier for TDEE, adjusts for your goal (deficit, maintenance, or surplus), and distributes macros into daily gram targets. The output shows BMR, TDEE, adjusted calorie target, and grams of protein, carbs, and fat clearly. Putting macro targets into practice requires knowing the macronutrient content of foods. High-protein foods include chicken breast (31g protein per 100g), eggs (13g per 100g), Greek yogurt (10g per 100g), salmon (20g per 100g), and lentils (9g per 100g cooked). Carbohydrate-rich foods include rice (28g carbs per 100g cooked), oats (66g per 100g dry), sweet potato (20g per 100g), bread (49g per 100g), and fruit (varies, approximately 10-20g per 100g). Healthy fat sources include olive oil (100g fat per 100g), almonds (49g fat per 100g), avocado (15g fat per 100g), and cheese (varies, 25-35g per 100g). A practical daily meal plan for 2,200 calories with 160g protein, 65g fat, and 240g carbs might look like this. Breakfast: 3 eggs scrambled (18g protein, 15g fat) with 2 slices whole wheat toast (10g protein, 50g carbs) and a banana (27g carbs). Lunch: 150g grilled chicken breast (46g protein) with 200g cooked rice (56g carbs) and mixed vegetables with 1 tablespoon olive oil (14g fat). Afternoon snack: 200g Greek yogurt (20g protein) with 30g almonds (6g protein, 15g fat) and a handful of berries (15g carbs). Dinner: 150g salmon (30g protein, 12g fat) with 200g sweet potato (40g carbs) and a large salad with olive oil dressing (10g fat). This totals approximately 2,190 calories, 160g protein, 66g fat, and 238g carbs. Tracking macros for the first two to four weeks is essential for calibrating your intake. Use a food scale and a tracking app (MyFitnessPal, Cronometer, or MacroFactor) to weigh and log your food. Most people significantly underestimate their calorie intake, often by 30 to 50 percent, until they start measuring. After a few weeks of tracking, you develop an intuitive sense of portion sizes and can maintain approximate macro targets without daily logging. Adjustments based on results are the key to long-term success. Weigh yourself daily at the same time (morning, after using the bathroom, before eating) and use a 7-day moving average to smooth out daily fluctuations from water, sodium, and digestion. If your goal is fat loss and your average weight is not decreasing after two weeks, reduce calories by 10% (primarily from carbs or fat, keeping protein constant). If your goal is muscle gain and weight is not increasing, add 5 to 10% more calories. The macro calculator gives you the starting point. Your body's response over time gives you the adjustments. Special considerations apply to certain populations. Older adults (over 50) benefit from higher protein intake (2.0 to 2.4 g/kg) due to increased protein synthesis requirements for maintaining muscle mass. Endurance athletes (runners, cyclists, swimmers) need higher carbohydrate intake (5 to 7 g/kg bodyweight) to fuel prolonged aerobic activity. Individuals with kidney disease should consult a physician before adopting high-protein diets. Pregnant and breastfeeding women have increased calorie and protein needs that should be determined with medical guidance rather than a general calculator. The thermic effect of food (TEF) is worth understanding because it affects net calorie absorption. Your body expends energy to digest, absorb, and process the food you eat. Protein has the highest thermic effect at 20 to 30% of its calorie content, meaning that if you eat 200 calories of protein, your body uses 40 to 60 calories just to process it. Carbohydrates have a thermic effect of 5 to 10%, and fat has the lowest at 0 to 3%. This is one reason why high-protein diets are effective for fat loss: not only does protein preserve muscle and increase satiety, but a significant portion of its calories is spent on digestion itself. A diet with 35% of calories from protein has a meaningfully higher thermic effect than one with 15% from protein, even at the same total calorie count. Meal timing and frequency are less important than total daily intake, but they still matter for practical reasons. Research published in the Journal of the International Society of Sports Nutrition found no significant difference in body composition outcomes between 3 meals per day and 6 meals per day when total calories and macros were matched. What matters more is distributing protein intake across at least 3 to 4 meals, with each meal containing at least 25 to 40 grams of protein. This distribution maximizes muscle protein synthesis throughout the day. Eating 160 grams of protein in two meals (80g each) is less effective for muscle building than eating it across four meals (40g each) because the body has a per-meal ceiling for muscle protein synthesis stimulation. Pre-workout and post-workout nutrition has practical implications. Consuming 20 to 40 grams of protein and 30 to 60 grams of carbohydrates within 2 hours before training provides fuel for the session. Post-workout, the same macro targets consumed within 2 hours supports recovery and glycogen replenishment. The often-cited "anabolic window" of 30 minutes post-workout has been largely debunked by research, but eating a balanced meal containing protein and carbs reasonably close to your training session is still good practice. Fiber, while not a macronutrient in the energy sense, deserves attention in any macro-based eating plan. Aim for 25 to 35 grams of fiber per day from vegetables, fruits, whole grains, and legumes. Fiber supports digestive health, feeds beneficial gut bacteria, and increases meal satiety, which helps with adherence to a calorie deficit. When setting carbohydrate targets, prioritize fiber-rich carb sources. A diet with 240 grams of carbs from white rice and white bread feels very different from 240 grams of carbs from oats, sweet potatoes, fruits, and lentils, even though the macro numbers are identical. Alcohol is the forgotten fourth macronutrient. Each gram of alcohol provides 7 calories, nearly as energy-dense as fat. A standard glass of wine contains about 120 to 150 calories, a beer contains 150 to 250 calories, and a cocktail with sugary mixers can exceed 300 calories. Alcohol calories have no nutritional value and are metabolized preferentially by the liver, meaning that fat oxidation is suppressed while your body processes the alcohol. If you drink regularly, account for alcohol calories in your daily budget by reducing fat or carb intake accordingly. Two glasses of wine per evening add roughly 1,750 to 2,100 calories per week, equivalent to about a quarter kilogram of potential fat loss sacrificed. Plateaus are inevitable in any diet, and understanding why they happen helps you push through them. When you lose weight, your BMR decreases because there is less body mass to maintain. Your TDEE also drops because a lighter body burns fewer calories during movement. A deficit that produced 0.5 kg per week of weight loss initially may produce no loss after 8 to 12 weeks because your body now burns fewer calories. The solution is to recalculate your macros using your current weight. Plug your new, lower weight into the macro calculator, get updated targets, and continue. Most people need to recalculate every 5 to 8 kg of weight loss. Body recomposition, losing fat while gaining muscle simultaneously, is possible for beginners, people returning to training after a break, and those with higher body fat percentages. It requires eating at maintenance calories or a very slight deficit (5 to 10% below TDEE) with high protein intake (2.0 to 2.4 g/kg) and a structured resistance training program. Progress is slower than dedicated bulking or cutting, but the visual results are motivating because your weight may stay stable while your body composition improves noticeably. Track progress with photos and measurements rather than the scale alone. The macro calculator is a starting framework, not a permanent prescription. Use it to establish your baseline targets, track your intake and results for four to six weeks, adjust based on progress, and recalculate whenever your weight, activity level, or goal changes significantly. Nutrition is an iterative process, and the best plan is one you can follow consistently. Sleep quality and duration directly affect the accuracy of your macro targets and your results. Research published in the Annals of Internal Medicine found that participants who slept 5.5 hours per night lost 55% more lean mass and 60% less fat compared to those sleeping 8.5 hours, despite eating the same calorie deficit. Sleep deprivation increases cortisol levels, reduces insulin sensitivity, and elevates ghrelin (the hunger hormone) while suppressing leptin (the satiety hormone). If you consistently sleep fewer than 7 hours per night, your macro plan will produce worse results than predicted, and you will experience stronger cravings that make adherence difficult. Prioritize 7 to 9 hours of sleep as a non-negotiable component of your nutrition plan. Water intake interacts with macronutrient metabolism. Adequate hydration supports protein synthesis, nutrient absorption, and exercise performance. A general guideline is 30 to 40 mL of water per kilogram of bodyweight per day, so an 80 kg person should aim for 2.4 to 3.2 liters daily. This increases with exercise, hot weather, and high-protein diets (protein metabolism produces urea, which requires water for excretion). Dehydration of even 2% of bodyweight reduces exercise performance by 10 to 20% and can mask fat loss on the scale because the body retains water to compensate. Supplement use should follow macro targets, not replace them. Whey protein powder is a convenient source of high-quality protein (typically 20 to 25 grams per scoop with minimal fat and carbs) when whole food sources are impractical, such as immediately post-workout or when traveling. Creatine monohydrate (3 to 5 grams daily) is the most researched sports supplement and supports strength and muscle gains when combined with resistance training. Beyond these two, most supplements provide marginal benefits compared to consistent adherence to appropriate macro targets. Spending money on fat burners, BCAAs, or test boosters before nailing your protein intake and calorie target is putting the cart before the horse. Turkish cuisine offers excellent macro-friendly meal options. Traditional Turkish breakfast (kahvalti) with eggs, cheese, tomatoes, cucumbers, and whole grain bread provides a balanced mix of protein, fat, and carbs. Grilled kebabs (Adana, chicken shish, kofte) are high-protein, moderate-fat choices. Lentil soup (mercimek corbasi) provides plant-based protein and complex carbs. Yogurt (especially suzme yogurt, strained yogurt) is a staple high-protein snack. Dried legumes (kuru fasulye, nohut) cooked with minimal oil are excellent carb and protein sources. A typical Turkish meal of grilled chicken, bulgur pilav, and a shepherd's salad (coban salatasi) with a side of yogurt provides roughly 50g protein, 60g carbs, and 15g fat. Meal prep strategies make hitting macro targets practical for busy schedules. Cooking protein sources (chicken breast, ground turkey, eggs) and carb sources (rice, sweet potato, pasta) in bulk on Sunday provides 4 to 5 days of ready-to-assemble meals. Store protein and carbs separately in portioned containers. At mealtime, combine them with fresh vegetables and a measured fat source (olive oil, avocado, nuts). This approach takes 1 to 2 hours on the prep day but saves 30 to 45 minutes each weekday and virtually eliminates the "I do not know what to eat" problem that leads to off-plan choices. Dining out while tracking macros is manageable with a few strategies. Choose grilled, baked, or steamed proteins over fried options. Ask for sauces and dressings on the side. Estimate portions visually (a palm-sized piece of meat is approximately 100 to 120 grams, a fist-sized portion of rice is approximately 150 to 200 grams cooked). Add 15 to 20% to your calorie estimate for restaurant meals because restaurants use more oil, butter, and sugar than home cooking. Tracking does not need to be perfect on restaurant days. Staying within 10% of your targets is sufficient for continued progress. Stress management directly affects body composition outcomes even when macros are perfectly dialed in. Chronic stress elevates cortisol, which promotes visceral fat storage, increases appetite for high-calorie foods, disrupts sleep, and impairs recovery from exercise. Two people following identical macro plans with identical training will see different results if one is chronically stressed and the other is not. While stress management is beyond the scope of a macro calculator, recognizing its impact prevents you from blaming the numbers when the real issue is lifestyle factors outside of nutrition. The macro calculator provides your starting numbers based on the best available scientific formulas. From there, your job is to execute consistently, measure your results, and adjust. Most people need 2 to 3 recalculations over the course of a 6-month goal to account for changes in weight, activity, and metabolic adaptation. Each recalculation takes 30 seconds with the calculator. The rest is daily adherence to the plan, and that is where results are made.
Frequently asked questions
What's the difference between BMR and TDEE?
BMR is what you burn at rest. TDEE includes your activity level. The tool calculates both.
How accurate are these numbers?
They are based on established scientific formulas. Use them as a starting point and adjust based on your results.
