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Protein, carbs & fat targets

Macro Calculator

This calculator estimates daily calories from Mifflin-St Jeor basal metabolic rate (BMR) × activity, adjusts for lose (−500 kcal), maintain, or gain (+375 kcal), then splits the target into protein, carb, and fat grams from Standard, High protein, Keto, or Low fat presets (4 kcal/g protein and carbs, 9 kcal/g fat). It shows a protein/carbs/fat chart, hydration baseline, and protein-forward food ideas. Educational only; not medical nutrition advice.

By Jeff Beem

Updated

01

Profile

Default: 165 lb, Light activity, Maintain, Standard → about 2,336 kcal.

ft
in
lb
02

Activity & goals

Lose: 500 kcal deficit · Gain: +375 kcal surplus

03

Your Maintenance Macros

Target 2,336 kilocalories per day, at estimated total daily energy expenditure (TDEE), Standard macro split. Protein about 175 grams (30 percent), carbohydrates about 234 grams (40 percent), fat about 78 grams (30 percent). Hydration about 81 fluid ounces baseline per day.

Protein-forward foods
  • Skinless poultry
  • Fish (salmon, cod)
  • Lean beef
  • Tofu & tempeh
  • Legumes (beans, lentils)
  • Greek yogurt (plain)

How to use this calculator

Section 01: sex, age, height, weight, units. Section 02: activity, Primary goal (Lose −500 / Maintain / Gain +375), and diet preset. Section 03: daily calories, protein/carbs/fat donut, gram targets, hydration baseline, and protein-forward foods.

Reading your macro targets

Section 03 shows daily calories, gram targets, hydration baseline, and protein-forward foods. The donut chart is calorie share by macro, not grams (fat is 9 kcal/g).

Example: Default maintain → 2,336 kcal, Standard split

Male, 165 lb, Light activity, Maintain, Standard. Dark card: 2,336 kcal. Gram targets: 175 g protein, 234 g carbs, 78 g fat. Check: (175×4)+(234×4)+(78×9) ≈ 2,338 kcal after rounding.

Example: Same profile, Lose + High protein

Switch goal to Lose (−500) → 1,836 kcal. Preset High protein (35/35/30) → about 161 g protein, 161 g carbs, 61 g fat. Higher protein share helps preserve lean mass in a deficit; carbs still fuel hard training for many people.

Macro calculator: protein, carbs, and fat targets from daily energy

Mifflin-St Jeor basal metabolic rate (BMR) × activity, goal adjustment, preset macro split. Default maintain at 2,336 kcal for 165 lb male, Light activity. Educational only; runs locally.

What this calculator does

The widget estimates basal metabolic rate (BMR) with Mifflin-St Jeor, multiplies by an activity factor for total daily energy expenditure (TDEE), adjusts for Lose (−500 kcal), Maintain, or Gain (+375 kcal), then splits the calorie target into protein, carbohydrate, and fat grams using a diet preset. Results include a protein/carbs/fat donut chart, gram rows, hydration baseline from weight × activity, and a protein-forward food list.
  • Basal metabolic rate (BMR, Mifflin-St Jeor):
    Male: 10w+6.25h−5a+5Female: 10w+6.25h−5a−161\text{Male: }10w+6.25h-5a+5\quad\text{Female: }10w+6.25h-5a-161
  • Total daily energy expenditure (TDEE):
    TDEE=BMR×activity multiplier\text{TDEE}=\text{BMR}\times\text{activity multiplier}

How the math works

Activity multipliers on the form: Sedentary 1.2, Light 1.375, Moderate 1.55, Very Active 1.725, Very Intense 1.9. Goal shifts the calorie target; presets set protein/carb/fat percentages. Gram conversion uses 4 kcal/g for protein and carbs, 9 kcal/g for fat.
P (g)=C×P%4,Cb (g)=C×Cb%4,F (g)=C×F%9P\,(g)=\frac{C\times P\%}{4},\quad Cb\,(g)=\frac{C\times Cb\%}{4},\quad F\,(g)=\frac{C\times F\%}{9}
Presets: Standard (30/40/30), High protein (35/35/30), Keto (25/5/70), Low fat (25/60/15). Secondary check: at default maintain 2,336 kcal with Keto → about 146 g protein, 29 g carbs, 182 g fat.

Limits

Estimates only; individual energy needs vary. Does not track meals, micronutrients, or net carbs for clinical ketosis. The Keto preset is a 25/5/70 calorie split, not a medical ketosis protocol. Age input allows 15–120; extreme deficits are not blocked in code. Not for diagnosing deficiency or prescribing clinical diets.

FAQ

What does the default profile return?

US units, male, age 30, 5 ft 9 in, 165 lb, activity Light (1.375×), goal Maintain, preset Standard → total daily energy expenditure (TDEE) 2,336 kcal/day, macros about 175 g protein / 234 g carbs / 78 g fat (30/40/30). Hydration baseline about 2.4 L (81 fluid ounces).

How do Lose and Gain adjust calories?

Lose subtracts 500 kcal from total daily energy expenditure (TDEE). Default example → 1,836 kcal. Gain adds 375 kcal (→ 2,711 kcal). Maintain keeps target at TDEE. The dark results card prints TDEE and the adjustment in parentheses.

What do the four diet presets change?

Standard 30% protein / 40% carbs / 30% fat, High protein 35/35/30, Keto 25/5/70, Low fat 25/60/15. Gram targets rescale from the same calorie target; the protein/carbs/fat donut and gram rows update when you tap a preset.

How are grams calculated from calories?

Protein and carbs use 4 kcal/g; fat uses 9 kcal/g. Example at 2,336 kcal Standard: protein = 2,336 × 0.30 ÷ 4 ≈ 175 g. The profile blurb uses Mifflin-St Jeor basal metabolic rate (BMR) × activity before goal adjustment.

Which activity level should I pick?

Dropdown labels: Sedentary (1.2), Light (1.375), Moderate (1.55), Very Active (1.725), Very Intense (1.9). Default is Light. Pick the tier that matches your recent week, not a goal you plan to start.

What is Protein-forward foods?

A short list under the results panel (lean poultry, fish, tofu, legumes, etc.). Lose and Maintain show six items; Gain shows the full eight-item list. It is a nudge, not a meal plan.

Is this medical or dietitian advice?

No. Basal metabolic rate (BMR) and total daily energy expenditure (TDEE) are estimates (often ±10–15% vs measured burn). The 500 kcal deficit is a common starting point, not a prescription. Confirm targets with a clinician or registered dietitian if you have kidney disease, diabetes, pregnancy, or disordered eating history.

How does this differ from the total daily energy expenditure (TDEE) or calorie calculators?

This page partitions one calorie target into protein, carb, and fat grams from presets. The TDEE calculator focuses on maintenance with formula options; the calorie calculator adds zig-zag cycling. Use those first if you only need a calorie number.

Sources & citations

References used for the calculation method and definitions. Links open in a new tab when available.

[1]
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids – IOM

Acceptable Macronutrient Distribution Range (AMDR): protein 10–35%, carbohydrates 45–65%, fat 20–35% of total calories.

[2]
Jäger R et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20

Protein intake for athletes: about 1.4–2.0 g/kg/day.

[3]
Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247

Mifflin-St Jeor basal metabolic rate (BMR) equation used in this tool.

Fitness Reference Note

Informational Use: These calculations (BMI, Calories, etc.) are based on standard statistical formulas and are intended for general reference and goal-setting purposes only.

Consult Experts: This tool does not provide medical advice, diagnosis, or treatment. Results may not be accurate for athletes, pregnant individuals, or those with underlying health conditions.

Health Safety: Always consult with a healthcare professional or qualified trainer before beginning any new diet or intensive exercise program.

Privacy First: All calculations are performed locally in your browser. No health data is stored or transmitted to any server.

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