Macro Calculator

Personal macro planner

Model an energy scenario, then compare five macro splits

Enter the same profile details used by the comparison calculators. The result keeps maintenance energy, goal adjustment, macro ranges, and each comparison split's grams visible together.

Age

years

Adults ages 18–80

Gender

MaleFemale

Height

feetinches

Weight

pounds

Activity

Activity is a broad multiplier, not a wearable measurement.

Your goal

Loss and gain choices are static scenarios, not outcome forecasts.

Calculation settings

BMR estimation formula

Mifflin–St JeorKatch–McArdle

Result

Your daily calorie and macro comparison scenario

Default example

The values below reproduce an arithmetic scenario using the maintenance comparison adjustment. They do not recommend what to consume. Compare the splits or create a ratio of your own; changing a split does not change the energy scenario.

Food energy2,549Calories/day

Predicted BMR: 1,740 kcal/day · Mifflin–St Jeor
Maintenance scenario: 2,549 kcal/day
Activity factor: × 1.465
Goal adjustment: 0 kcal/day

Balanced comparison25% protein · 50% carbs · 25% fat

Energy percentages

Protein

155 grams/dayComparison range (not a recommendation): 75–218

CarbsIncludes sugar

340 grams/dayComparison range (not a recommendation): 272–462

FatIncludes saturated fat

72 grams/dayComparison range (not a recommendation): 58–101

Sugar 10% comparison cap

<68 grams/dayComparison convention only — not a recommendation

Saturated fat 10% comparison cap

<29 grams/dayComparison convention only — not a recommendation

Food energy

2,549 Calories/dayor 10,672 kJ/day

Why these grams match the comparison result

The comparison table uses the calculator's visible arithmetic convention: 4.1 kcal/g protein, 3.75 kcal/g carbohydrate, and 8.8 kcal/g fat. The standard Atwater 4/4/9 conversion remains the reference method in the article below; choosing a different convention changes gram totals even when calories and percentages are unchanged.

Adult comparison scenario only. Activity labels, BMR equations, body-fat estimates, and fixed goal adjustments can all differ from measured needs. This calculator does not diagnose, prescribe a diet, or predict weight change.

Profile and comparison-split results execute the registered, engineering-tested health.macro-profile-planner-adult.v1. The separate reference formula health.macronutrient-energy-split.v1 1.0.0 covers the standard 4/4/9 conversion described below. Independent expert approval is not claimed.

Profile-based macro planning

Estimate Daily Energy, Then Compare Macro Plans

This calculator now follows the full comparison flow: age, sex, height, weight, activity, goal, and resting-energy method establish an estimated calorie target; five tabs then show balanced, low-fat, low-carb, high-protein, and custom macro scenarios. Use the TDEE calculator when you need a separate long-term PAL audit rather than exercise-per-week labels.

Step-by-step guide · Profile-based macro planning

Follow the Estimate From Profile to Grams

Energy path: Resting estimate × activity factor + visible goal adjustment
Plan choices: Balanced, low fat, low carb, high protein, or custom
Custom closure: Protein + carbohydrate + fat stays at 100%

Predict resting energy
Mifflin–St Jeor uses age, sex, height, and weight. The optional Katch–McArdle branch uses weight and an entered body-fat estimate to derive fat-free mass.
Apply activity and goal
The selected activity description multiplies the unrounded resting estimate. Maintain adds zero; loss and gain choices show their fixed daily adjustment explicitly instead of hiding it.
Compare macro plans
Each tab applies a visible protein, carbohydrate, and fat percentage to the same calorie target. Switching tabs changes allocation only, not the energy estimate.

Estimate Daily Energy, Then Compare Macro Plans: This calculator now follows the full comparison flow: age, sex, height, weight, activity, goal, and resting-energy method establish an estimated calorie target; five tabs then show balanced, low-fat, low-carb, high-protein, and custom macro scenarios. Use the TDEE calculator when you need a separate long-term PAL audit rather than exercise-per-week labels.

Follow the Estimate From Profile to Grams

Predict resting energy
Mifflin–St Jeor uses age, sex, height, and weight. The optional Katch–McArdle branch uses weight and an entered body-fat estimate to derive fat-free mass.
Apply activity and goal
The selected activity description multiplies the unrounded resting estimate. Maintain adds zero; loss and gain choices show their fixed daily adjustment explicitly instead of hiding it.
Compare macro plans
Each tab applies a visible protein, carbohydrate, and fat percentage to the same calorie target. Switching tabs changes allocation only, not the energy estimate.

Understand the Two Gram Conventions on This Page

Comparison-compatible result

The result table uses 4.1 kcal/g protein, 3.75 kcal/g carbohydrate, and 8.8 kcal/g fat because that convention reproduces the reviewed comparison result and its ranges. The factors are printed beside the result rather than concealed.

Standard Atwater audit

USDA's general factors are 4 kcal/g for protein, 4 kcal/g for carbohydrate, and 9 kcal/g for fat. That governed reference method remains documented below for reproducible percentage-to-gram arithmetic.

Food and label reality

Food-specific factors, fiber, sugar alcohols, alcohol, analytical variation, and label rounding can keep an observed food total from matching either simplified planning convention exactly.

Read Ranges and Goal Adjustments as Context, Not Prescriptions

The displayed protein, carbohydrate, fat, sugar, and saturated-fat ranges mirror the comparison layout; they are broad adult reference context, not proof that a selected plan is adequate.
A fixed ±250, ±500, or ±1,000 kcal/day choice is a transparent arithmetic scenario. It does not predict a guaranteed weekly weight change or account for metabolic adaptation.
The custom tab starts from the second reviewed calculator's active baseline of 45% carbohydrate, 30% protein, and 25% fat. Its sliders keep the total at 100% while you explore alternatives.
Use the protein reference calculator when the task is weight-based protein rather than percentage-of-energy planning.

Know When This Adult Estimate Should Stop

Age, body measurements, activity labels, and body-fat estimates all introduce uncertainty. Recalculate when inputs change, but do not interpret small differences as measured metabolic change. The calorie deficit planner separates a planned intake from its maintenance estimate when that distinction matters.

This page cannot diagnose nutrient deficiency, prescribe a therapeutic diet, choose foods, evaluate micronutrients, or guarantee body-weight change. Seek qualified nutrition care for pregnancy, lactation, adolescence, eating disorders, athletic periodization, kidney or liver disease, diabetes, or other clinical contexts.

Important limitations

This is an adult planning estimate, not measured metabolism, a meal plan, medical advice, or a weight-change forecast. Activity labels, body-fat estimates, static calorie adjustments, and gram conventions all introduce uncertainty.

This formula passed its registered engineering tests and is published under an explicit site-owner policy authorization. No independent expert, QA, editorial, legal, or third-party review is claimed. Verify consequential results with a qualified professional.

This subject may affect health, finance, tax, legal, or other consequential decisions. It has not received an independent domain-expert review; consult a qualified professional before relying on it.

Profile-based macro planning

Estimate Daily Energy, Then Compare Macro Plans

Step-by-step guide · Profile-based macro planning

Follow the Estimate From Profile to Grams

Energy path: Resting estimate × activity factor + visible goal adjustment
Plan choices: Balanced, low fat, low carb, high protein, or custom
Custom closure: Protein + carbohydrate + fat stays at 100%

Predict resting energy
Mifflin–St Jeor uses age, sex, height, and weight. The optional Katch–McArdle branch uses weight and an entered body-fat estimate to derive fat-free mass.
Apply activity and goal
The selected activity description multiplies the unrounded resting estimate. Maintain adds zero; loss and gain choices show their fixed daily adjustment explicitly instead of hiding it.
Compare macro plans
Each tab applies a visible protein, carbohydrate, and fat percentage to the same calorie target. Switching tabs changes allocation only, not the energy estimate.

Follow the Estimate From Profile to Grams

Predict resting energy
Mifflin–St Jeor uses age, sex, height, and weight. The optional Katch–McArdle branch uses weight and an entered body-fat estimate to derive fat-free mass.
Apply activity and goal
The selected activity description multiplies the unrounded resting estimate. Maintain adds zero; loss and gain choices show their fixed daily adjustment explicitly instead of hiding it.
Compare macro plans
Each tab applies a visible protein, carbohydrate, and fat percentage to the same calorie target. Switching tabs changes allocation only, not the energy estimate.

Understand the Two Gram Conventions on This Page

Comparison-compatible result

Standard Atwater audit

Food and label reality

Food-specific factors, fiber, sugar alcohols, alcohol, analytical variation, and label rounding can keep an observed food total from matching either simplified planning convention exactly.

Read Ranges and Goal Adjustments as Context, Not Prescriptions

The displayed protein, carbohydrate, fat, sugar, and saturated-fat ranges mirror the comparison layout; they are broad adult reference context, not proof that a selected plan is adequate.
A fixed ±250, ±500, or ±1,000 kcal/day choice is a transparent arithmetic scenario. It does not predict a guaranteed weekly weight change or account for metabolic adaptation.
The custom tab starts from the second reviewed calculator's active baseline of 45% carbohydrate, 30% protein, and 25% fat. Its sliders keep the total at 100% while you explore alternatives.
Use the protein reference calculator when the task is weight-based protein rather than percentage-of-energy planning.

Predict resting energy

Apply activity and goal

Compare macro plans

Follow the Estimate From Profile to Grams

Understand the Two Gram Conventions on This Page

Comparison-compatible result

Standard Atwater audit

Food and label reality

Read Ranges and Goal Adjustments as Context, Not Prescriptions

Know When This Adult Estimate Should Stop

Important limitations

Predict resting energy

Apply activity and goal

Compare macro plans

Follow the Estimate From Profile to Grams

Understand the Two Gram Conventions on This Page

Comparison-compatible result

Standard Atwater audit

Food and label reality

Read Ranges and Goal Adjustments as Context, Not Prescriptions

Know When This Adult Estimate Should Stop