Mr Calcu | Get your ideal macro breakdown in seconds to fuel fat loss, muscle gain, or maintenance—customized to your body and goals.

Discover your perfect macro balance with our macronutrient calculator. Boost performance, transform your body, and feel empowered with science-backed precision.

Personalized Macronutrient Ratio Calculator

Age (years)

Weight (kg)

Height (cm)

Gender

Activity Level

Fitness Goal

Total Daily Calories (optional)

Macro Nutrient Calculator Guidelines

You’ve got this—just follow these quick steps for accurate results:

Usage Guidelines

Use metric units for best precision (kg and cm).
Select an activity level that reflects your average weekly physical routine.
If your body fat is high, consider using Lean Body Mass to improve accuracy.
Those following special diets (e.g., keto, high-protein) may override default macro percentages.
Pregnant or breastfeeding? Add 300–500 kcal/day and consult a medical professional.
Always double-check your inputs for errors before relying on results for major health decisions.

Macro Nutrient Calculator Description

Understanding Macronutrients

Macronutrients—protein, carbohydrates, and fats—are the three primary sources of energy for the human body. Balancing them appropriately is essential for health, performance, and body composition.

Why Macronutrient Balance Matters

Protein: Supports muscle growth and tissue repair.
Carbohydrates: Provide quick energy and fuel for the brain and muscles.
Fats: Essential for hormone production, joint lubrication, and long-term energy.

How the Calculator Works

Step 1: Calculate BMR (Basal Metabolic Rate)

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Step 2: Estimate Total Daily Energy Expenditure (TDEE)

TDEE = BMR × Activity Factor

Common activity factors include:

1.2 – Sedentary
1.375 – Light exercise
1.55 – Moderate exercise
1.725 – Very active
1.9 – Extra active

Step 3: Apply Macro Ratios Based on Your Goal

Weight Loss: 30% protein, 40% carbs, 30% fats
Maintenance: 25% protein, 50% carbs, 25% fats
Muscle Gain: 35% protein, 45% carbs, 20% fats

Step 4: Convert Calories to Grams

Formulas:

Grams = (Total Calories × Macro %) ÷ Calories per Gram

Protein: 4 kcal/g
Carbohydrates: 4 kcal/g
Fats: 9 kcal/g

Pro Tip: For more accurate fat-loss targeting, use Lean Body Mass instead of total body weight in the BMR equation if your body fat exceeds 30%.

Case Study Snapshots

Case 1: Sarah – Fat Loss

32-year-old female, 165 cm, 70 kg
BMR ≈ 1,434 kcal, TDEE ≈ 2,223 kcal (1.55 activity factor)
Protein: 667 kcal ÷ 4 = 167 g
Carbs: 889 kcal ÷ 4 = 222 g
Fats: 667 kcal ÷ 9 ≈ 74 g

Case 2: David – Muscle Gain

27-year-old male, 180 cm, 78 kg
BMR ≈ 1,795 kcal, TDEE ≈ 3,095 kcal (1.725 activity factor)
Protein: 1,083 kcal ÷ 4 = 271 g
Carbs: 1,392 kcal ÷ 4 = 348 g
Fats: 620 kcal ÷ 9 ≈ 69 g

Advanced Scenarios & Edge Cases

Low body fat: Prioritize protein intake to preserve lean mass.
Obesity (BMI > 30): Consider using Lean Body Mass for BMR.
Ketogenic diets: Adjust macros manually (e.g., 70% fat, 25% protein, 5% carbs).
Endurance athletes: Carbs may rise to 65–70% of total intake.
Pregnancy/lactation: Add 300–500 kcal/day and increase protein to ≥1.1 g/kg.

Start now to take control of your nutrition and hit your goals faster—no guesswork, just results.

Example Calculation

Standard Macro Distributions

Fitness Goal	Protein (%)	Carbs (%)	Fats (%)
Weight Loss	30	40	30
Maintenance	25	50	25
Muscle Gain	35	45	20

Caloric Values per Gram

Nutrient	Calories per Gram
Protein	4 kcal
Carbohydrates	4 kcal
Fats	9 kcal

Activity Factor Reference Table

Activity Level	Description	Factor
Sedentary	Little or no exercise	1.2
Lightly Active	Light exercise 1–3 days/week	1.375
Moderately Active	Moderate exercise 3–5 days/week	1.55
Very Active	Hard exercise 6–7 days/week	1.725
Extra Active	Physical job or intense training	1.9

Frequently Asked Questions

It computes your BMR and TDEE based on personal data and then distributes calories into macros using goal-specific ratios.

You need to enter your age, weight, height, gender, activity level, and fitness goal for personalized recommendations.

Yes, by providing a detailed breakdown of protein, carbs, and fats, it guides you in optimizing your dietary intake.

In these cases, use Lean Body Mass for BMR calculations to get more accurate macro estimations.

Yes, you can manually set macro ratios such as 70% fat, 25% protein, and 5% carbs to align with keto principles.

They are based on biochemical oxidation values: 4 kcal/g for protein and carbs, and 9 kcal/g for fats.

Yes, but you should add 300–500 extra calories/day and ensure adequate protein intake based on medical guidance.

A common fat-loss macro split is 30% protein, 40% carbs, and 30% fats, but it should be personalized to your needs and activity level.