Macro Calculator 2026

Macronutrients are the three main nutrient groups that provide energy: protein, fat, and carbohydrates. Protein provides 4 kcal per gram and is essential for muscle building and repair. Fat provides 9 kcal per gram and supports hormone production and vitamin absorption. Carbohydrates provide 4 kcal per gram and are the body's preferred energy source.

Your TDEE (Total Daily Energy Expenditure) is calculated in two steps: First, we determine your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor formula based on gender, age, height and weight. Then we multiply the BMR by your activity factor (1.2 to 1.9) and a TEF factor (thermic effect of food, +10%). The result is your total daily energy requirement.

Recommended protein intake depends on your goal: For muscle maintenance, 1.2-1.6 g per kg body weight is sufficient. For muscle building, sports medicine recommends 1.6-2.2 g/kg. During a diet (fat loss), you should aim for 2.0-2.4 g/kg to minimize muscle loss. Our calculator considers your goal and computes the optimal amount.

BMR (Basal Metabolic Rate) is your base metabolic rate -- the calories your body burns at complete rest (organ function, breathing, body temperature). TDEE (Total Daily Energy Expenditure) additionally accounts for your movement and the thermic effect of food. TDEE is always higher than BMR and is the actual basis for your macro calculation.

No single diet style is universally 'the best.' The calorie deficit is what matters, not the macro distribution. A 'Balanced' split (30/30/40) works well for most people. 'High Protein' (40/25/35) helps preserve muscle during a diet. 'Low Carb' and 'Keto' can curb appetite but aren't suitable for everyone. Choose the style you can sustain long-term.

Body recomposition means simultaneously losing fat and building muscle. It works especially well for training beginners, overweight individuals, and those returning after a training break. The approach uses a slight calorie deficit (-5%) combined with high protein intake and strength training. Progress is slower than pure fat loss or muscle gain, but efficient.

No, the calculator works without a body fat input -- it uses the Mifflin-St Jeor formula. If you know your body fat percentage, it switches to the Katch-McArdle formula, which is based on lean body mass and provides more accurate results for athletic individuals or those with very high/low body fat. The difference is typically 50-150 kcal.

The simplest method: Divide your daily target equally across all meals. With 3 meals, each gets one third. For athletes, it may be beneficial to increase carb intake around training (pre/post-workout). Protein should be distributed as evenly as possible (every 3-5 hours), as the body can only optimally utilize a limited amount per meal (about 30-50g).

Yes, we recommend at least 20-30 g of fiber daily (depending on carb amount) and water intake based on 33 ml per kg body weight, plus 0.5 L extra for high activity. Fiber is technically a carbohydrate but provides almost no calories and promotes digestion and satiety.

Recalculate your macros every 4-6 weeks, especially if your weight has changed by more than 2-3 kg. You also need to recalculate when changing goals (e.g., from fat loss to muscle gain). Your body adapts its metabolism to changes, so regular adjustments are important for continued progress.