GymTrainingMacros for weight loss
A deficit of about 20% below maintenance. Protein stays high to protect muscle while the deficit comes from carbs and fat.
Calorie calculator
Calculate your daily calories, protein, fat, carbs and water — based on sex, age, weight, height and activity level.
Your daily target
Fill in all fields — the result appears automatically
—
- Basal metabolic rate (BMR)
- — kcal/day
- Total daily expenditure (TDEE)
- — kcal/day
- Protein
- — g/day
- Carbs
- — g/day
- Fat
- — g/day
- Water
- — l/day
How the macro calculator works
The calculator first estimates your basal metabolic rate (BMR) with the Mifflin-St Jeor or Harris-Benedict formula, multiplies it by an activity factor (TDEE), adjusts it for your goal, and splits the resulting calories into macros: 30–35% protein, 15–20% fat and 45–50% carbs.
Macro calculator for weight loss, muscle gain and cutting
Pick a goal — your calories and macros are recalculated for it.
Macros for muscle gain
A surplus of about 20% above TDEE, with plenty of carbs for energy and 1.6–2.2 g of protein per kg of bodyweight to build muscle.
Macros for cutting
An aggressive deficit of about 25% with maximum protein to preserve muscle while dropping fat. Best used short-term.
How the numbers are calculated
Basal metabolic rate (BMR), Mifflin-St Jeor equation:
- Male: BMR = 10 × weight + 6,25 × height − 5 × age + 5
- Female: BMR = 10 × weight + 6,25 × height − 5 × age − 161
Activity multipliers
| Physical activity level | Multiplier |
|---|---|
| Sedentary (basal metabolism) | 1,2 |
| Minimal activity | 1,2 |
| Workouts 3 times a week | 1,374 |
| Workouts 5 times a week | 1,4625 |
| Intense workouts 5 times a week | 1,55 |
| Daily workouts | 1,6375 |
| Intense workouts twice a day | 1,725 |
| Daily workouts + physical job | 1,9 |
Goal adjustment
| Goal | Change |
|---|---|
| Maintain weight | 0% |
| Gain muscle | +20% |
| Lose weight | −20% |
| Cutting | −25% |
Calories per macronutrient
| kcal per 1 g | |
|---|---|
| Protein | 4 |
| Fat | 9 |
| Carbs | 4 |
Macro & calorie FAQ
How do I calculate my macros?
First your BMR is estimated from sex, weight, height and age, then multiplied by an activity factor and adjusted for your goal. The resulting calories are split into protein, fat and carbs.
What is the right macro ratio?
A solid starting point is 30–35% of calories from protein, 15–20% from fat and 45–50% from carbs — the ranges this calculator uses.
How much protein per day?
For people who lift, roughly 1.6–2.2 grams of protein per kilogram of bodyweight; keep to the upper end when losing fat.
Mifflin-St Jeor or Harris-Benedict?
Mifflin-St Jeor (1990) is more accurate for modern lifestyles; Harris-Benedict (1919) tends to read slightly high.
How often should I recalculate?
Recalculate after your weight changes by 3–5 kg or your activity level shifts, so the numbers keep matching your body.
How many calories do I need per day?
Your daily calorie need is your BMR multiplied by an activity factor (TDEE) — on average 1,800–2,200 kcal for women and 2,300–2,800 kcal for men, but the exact figure depends on your weight, height, age and training load, which the calculator works out individually.
How many calories to lose weight?
For weight loss, subtract about 15–20% from your maintenance calories (TDEE). A crash deficit above 25% slows metabolism and costs muscle, so the calculator keeps a moderate deficit and high protein in weight-loss mode.