Macro Calculator 2025: Build Your Perfect Diet
Macronutrients — protein, carbs, and fats — are the foundation of any diet. Our Macro Calculator uses your TDEE, goals, and body type to give you a personalized daily intake. Whether you're cutting fat, building muscle, or maintaining, macros make it scientific.
What Are Macros?
Protein: 4 kcal/g — muscle repair, satiety
Carbs: 4 kcal/g — energy, performance
Fat: 9 kcal/g — hormones, absorption
How Macros Are Calculated
- BMR (Mifflin-St Jeor): Men = 10×W + 6.25×H − 5×A + 5
- TDEE = BMR × Activity Multiplier
- Adjust for Goal: Loss (−500 kcal), Gain (+300 kcal)
- Set Protein: 1.6–2.2 g/kg (higher for gain/loss)
- Set Fat: 20–35% of calories
- Carbs = remainder
Recommended Macro Ratios
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Fat Loss | 30–35% | 35–45% | 25–30% |
| Maintain | 25–30% | 45–55% | 25–30% |
| Muscle Gain | 25–30% | 50–60% | 20–25% |
Body Type Adjustments
- Ectomorph: Higher carbs (55–65%)
- Mesomorph: Balanced (40–50% carbs)
- Endomorph: Lower carbs (30–40%), higher protein
Example: 70kg Male, 175cm, 30yo, Moderate Activity, Fat Loss
BMR = 1,600 → TDEE = 2,500 → Deficit = 2,000 kcal
Protein = 2.0 g/kg = 140g (560 kcal)
Fat = 0.8 g/kg = 56g (504 kcal)
Carbs = (2,000 − 1,064) / 4 = 234g
Tracking Macros
- Use apps: MyFitnessPal, Cronometer
- Read labels: 100g chicken = ~25g protein
- Weigh food for accuracy
Common Mistakes
- Undereating protein (muscle loss)
- Zero carbs (poor performance)
- Too low fat (hormone issues)
- Not adjusting for progress
Pro Tips
- Refeed days every 2 weeks on deficit
- Cycle carbs higher on training days
- Pair with TDEE for accuracy
- Track weekly, not daily
FAQs
Can I eat anything if I hit macros? Yes (IIFYM), but whole foods > processed.
How often to recalculate? Every 5–10 kg change or 4–6 weeks.
Vegetarian protein sources? Tofu, lentils, Greek yogurt, eggs.
Conclusion
Stop guessing. Use our Macro Calculator to dial in protein, carbs, and fats for your exact goal. Combine with consistent training and sleep for transformative results.
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