Free Macro Calculator

Frequently Asked Questions

What is a macro calculator?

A macro calculator estimates your daily macronutrient needs (protein, carbohydrates, and fat) based on your body metrics, activity level, and fitness goals.

How accurate is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation is considered one of the most accurate BMR estimation methods, typically within 10% of measured values. However, individual results may vary based on factors like body composition and genetics.

How many calories should I eat to lose weight?

For safe weight loss, a deficit of 500 calories below your TDEE is recommended, resulting in approximately 1 pound of weight loss per week. Our calculator applies this automatically when you select the weight loss goal.

What macro split should I use?

The ideal macro split depends on your goal. For weight loss, we recommend 40% protein, 30% carbs, 30% fat. For maintenance, 30% protein, 40% carbs, 30% fat. For muscle gain, 35% protein, 40% carbs, 25% fat.