Accurate Macro Calculator for Weight Loss

Advanced Nutrition Calculator

Calculate your daily calories, protein, carbohydrates and fat based on your body measurements, activity level and goal. Choose male or female settings, adjust deficit or surplus intensity, and optionally use body fat percentage for a more personalized estimate.

Calories Daily target

Protein Daily grams

Carbs Daily grams

Fat Daily grams

Choose Your Calculator

Select the profile you want to calculate. Only the selected calculator mode is used.

Macro Calculator for Men Build a daily calorie and macro target. Macro Calculator for Women Calculate female-specific energy needs.

Unit System Metric - kg and cm Imperial - lb and ft/in

Age years Designed for adults.

Weight kg

Height

Activity Level Sedentary - little exercise Lightly active - 1 to 3 days/week Moderately active - 3 to 5 days/week Very active - 6 to 7 days/week Extra active - intense training or physical work

Goal Lose Fat Maintain Weight Build Muscle

Deficit / Surplus Intensity Mild - 10% Moderate - 15% Aggressive - 20% Used only when losing fat or building muscle.

Body Fat % optional Used to estimate lean mass with Katch-McArdle.

BMR Method Mifflin-St Jeor Harris-Benedict Katch-McArdle when body fat is provided

How the calculation works: The calculator estimates BMR first, applies your selected activity factor to estimate TDEE, then adjusts calories for your goal. Protein, carbohydrate and fat targets are calculated from the resulting calorie target.

Daily calorie target

0

estimated kcal per day

0 BMR kcal/day

0 TDEE kcal/day

0% Goal adjustment

Not entered Body fat input

Your Daily Macros

These targets divide your estimated daily calorie target between protein, carbohydrates and fat.

Protein

0 g

0 kcal

Carbohydrates

0 g

0 kcal

Fat

0 g

0 kcal

Protein 0% Carbs 0% Fat 0%

Goal Maintain Weight

BMR method Mifflin-St Jeor

Activity level Moderately active

Estimated calorie adjustment Maintenance

How the Macro Calculator Works

The calculator starts with your estimated basal metabolic rate, accounts for activity, then applies the selected goal. The final calorie target is divided into protein, carbohydrate and fat.

BMR

Basal metabolic rate estimates the energy your body uses at rest. Mifflin-St Jeor is the default method, with Harris-Benedict and Katch-McArdle available as alternatives.

TDEE

Total daily energy expenditure is estimated by multiplying BMR by the activity factor selected above.

Goal Adjustment

Fat loss reduces estimated maintenance calories. Muscle-building increases them. Maintenance keeps the estimated target at TDEE.

Macro Calculation Reference

Macro	Energy per gram	Adult reference range	Calculator role
Protein	4 kcal	10% to 35%	Primary protein target
Carbohydrates	4 kcal	45% to 65%	Remaining carbohydrate calories
Fat	9 kcal	20% to 35%	Fat energy allocation

Reference ranges are general adult nutrition guidance, not individualized medical prescriptions.

More ComfortSkillz Calculators

BMR Calculator Calculate basal metabolic rate. TDEE Calculator Estimate daily energy expenditure. Body Fat Calculator Estimate body fat percentage. BMI Calculator Calculate BMI and weight ranges.

Macro Calculator FAQ

A macro calculator estimates daily calories and divides those calories between protein, carbohydrates and fat. The result is based on factors such as age, sex, body size, activity level and goal.

BMR estimates energy used at rest. TDEE adds an activity estimate to BMR and represents a broader estimate of the calories used during a typical day.

Activity level helps estimate TDEE from BMR. A person with a higher daily activity level generally has a higher estimated energy expenditure than someone with the same body measurements who is sedentary.

No. Body fat percentage is optional. The calculator can use Mifflin-St Jeor or Harris-Benedict without body fat data. When body fat is entered, Katch-McArdle can estimate BMR from lean body mass.

The calculator applies the selected deficit intensity to estimated TDEE. A mild, moderate or aggressive setting changes the size of the calorie reduction. The resulting calorie target is then used to calculate the macro amounts.

The calculator applies the selected surplus intensity to estimated TDEE and then calculates protein, carbohydrate and fat targets from the resulting calorie target.

No. BMR and TDEE equations are estimates. Actual energy needs vary between individuals and can change over time. Use the calculator as a planning starting point and adjust based on real-world results.

Important: This calculator provides general estimates for adults and is not medical or dietary treatment. Pregnancy, breastfeeding, eating disorders, medical conditions and certain medications require individualized guidance from an appropriately qualified health professional.