How are the macros calculated?

We use the Mifflin-St Jeor equation for BMR, multiply by activity factor for TDEE, then adjust calories and distribute macros based on your selected goal using evidence-based ratios.

How much protein do I need?

For fat loss or muscle gain, we recommend 1.6-2.2g per kg of body weight. Exact amount depends on your goal, activity level, and body composition.

Should I eat my exercise calories?

It depends on your goal. For fat loss, generally no. For muscle gain or maintenance, partially eating back exercise calories can support performance and recovery.

How often should I recalculate?

Recalculate every 2-4 weeks or whenever your weight changes by 5+ lbs. Your calorie needs change as your body composition changes.

Back to Tools Settings

Macro Calculator

Macronutrient Calculator

Calculate personalized macronutrient targets based on your body metrics, activity level, and fitness goals. Powered by evidence-based formulas.

How to Use This Calculator

Enter your current weight and height (toggle between lbs/kg)
Select your activity level based on weekly exercise frequency
Choose your goal: weight loss, maintenance, or muscle gain
Review your personalized macro breakdown and meal plan

Enter Your Information

Fill in your details to get personalized macro recommendations

Imperial (lbs/ft)Metric (kg/cm)

Weight (lbs)

Height (ft)

Height (in)

Age

Biological Sex

Male

Female

Used for accurate BMR calculation using Mifflin-St Jeor equation

Activity Level

Goal

Diet Preference

Meals Per Day

Why Use Our Macro Calculator?

Accurate TDEE

Mifflin-St Jeor equation - the most accurate formula for calculating metabolic rate.

Goal-Optimized

Macro ratios tailored to your specific goal: cut, bulk, recomp, or maintain.

Activity Adjusted

Calories adjusted for your actual activity level, not generic estimates.

Meal Distribution

See how to distribute macros across meals for optimal results.

Flexible Options

Choose from multiple macro approaches: balanced, high-protein, low-carb, keto.

Progress Updates

Recalculate as your weight changes to stay on track.

Frequently Asked Questions

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This tool is provided by Regen Therapy Research Hub for educational and research purposes only. It is not intended to provide medical advice, diagnosis, or treatment. Always consult with qualified healthcare professionals before making health-related decisions.