Macro Calculator
Calculate personalized macronutrient targets based on your body metrics, activity level, and fitness goals. Whether you're cutting, maintaining, or bulking, this calculator provides evidence-based protein, carbohydrate, and fat recommendations.
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Target calories per day
References
- Mifflin, M. D., et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241-247. PubMed
- Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384. PubMed
- Dietary Guidelines for Americans, 2020-2025. U.S. Department of Agriculture and U.S. Department of Health and Human Services. USDA
Frequently Asked Questions
Research from the International Society of Sports Nutrition recommends 1.6-2.2g protein per kg bodyweight for muscle gain, with remaining calories split between carbs and fats based on preference. A common evidence-based distribution is 25-35% protein, 40-55% carbs, and 20-35% fat. However, the Morton et al. (2018) meta-analysis found hitting your protein target matters more than precise carb/fat ratios for muscle protein synthesis.
For most people, total daily intake matters more than timing. The ISSN Position Stand (2017) notes that protein distribution across 3-4 meals (20-40g per meal) optimizes muscle protein synthesis. Carb timing around workouts may slightly enhance performance in serious athletes, but research shows meal timing accounts for only 10-15% of results compared to total intake.
Individual variation in metabolic rate can differ by 15-20% even among people with identical weight, height, and age. Factors include genetics, muscle mass, hormonal profiles, Non-Exercise Activity Thermogenesis (NEAT), and gut microbiome differences. This is why calculators provide estimates that require personal adjustment based on 2-4 weeks of tracking actual results.
Track your current intake accurately for 2 weeks before adjusting. If weight is not changing as expected, adjust calories by 10-15% (approximately 200-300 kcal). The British Journal of Sports Medicine recommends maintaining protein at 1.6g/kg minimum while adjusting carbs or fats. Reassess every 2-4 weeks, as metabolic adaptation occurs with sustained caloric changes.
Precision is less important than consistency. Research shows that staying within ±10% of targets produces similar outcomes to exact adherence. The Dietary Guidelines note that macronutrient flexibility improves long-term dietary adherence. Focus first on hitting protein targets (within 10g), then total calories (within 100 kcal), with carb/fat ratios being most flexible.
Both matter, but quality affects health outcomes beyond body composition. Harvard School of Public Health research shows whole food sources provide micronutrients, fiber, and beneficial compounds missing from processed alternatives. Aim for 80% of macros from whole foods: lean proteins, complex carbs, and unsaturated fats. The remaining 20% provides dietary flexibility without compromising results.