Free tool for nutritionists
Macro calculator
Daily calories, protein, carbs and fat for fat loss, maintenance or muscle gain.
The basics
Activity
Goal
Body fat Optional
Pick the closest figure. Over 30% body fat, a cut sets protein and fat a little lower.
How the calculator works
It follows the method RegimePlan uses to suggest a client's targets at intake, in four steps.
1. Calories burned at rest
The Mifflin-St Jeor equation estimates basal metabolic rate (BMR), the calories the body burns at rest, from weight, height, age and sex.
Men: 10 × weight in kg + 6.25 × height in cm − 5 × age + 5
Women: 10 × weight in kg + 6.25 × height in cm − 5 × age − 161
2. Calories burned in a day
BMR times an activity multiplier gives total daily energy expenditure (TDEE): the calories that keep weight where it is.
| Activity | What it looks like | Multiplier |
|---|---|---|
| Sedentary | Desk job, little or no exercise | × 1.2 |
| Lightly active | Exercise 1 to 3 days a week | × 1.375 |
| Moderately active | Exercise 3 to 5 days a week | × 1.55 |
| Very active | Hard exercise 6 or 7 days a week | × 1.725 |
| Extra active | A physical job and daily training | × 1.9 |
3. A step for the goal
A cut eats under TDEE and a bulk over it, by a fixed amount each day. The pace sets the size of that step.
| Goal | Change a day |
|---|---|
| Lose fat, steady | −250 kcal |
| Lose fat, balanced | −375 kcal |
| Lose fat, fast | −500 kcal |
| Recomp | −250 kcal |
| Maintain | None |
| Build muscle, steady | +250 kcal |
| Build muscle, balanced | +375 kcal |
| Build muscle, fast | +500 kcal |
A cut never goes below 1,200 kcal a day for women or 1,500 kcal for men, and under 18 it takes at most 10% off TDEE.
4. Protein, fat, then carbs
Protein is set first, then fat, each in grams per pound of body weight for the goal and sex. Carbs fill the calories left.
| Goal | Protein | Fat |
|---|---|---|
| Lose fat, recomp | 1 g/lb (2.2 g/kg) | 0.35 g/lb (0.77 g/kg) |
| Maintain | 1 g/lb (2.2 g/kg) | 0.4 g/lb (0.88 g/kg) |
| Build muscle | 1.05 g/lb (2.31 g/kg) | 0.45 g/lb (0.99 g/kg) |
| Goal | Protein | Fat |
|---|---|---|
| Lose fat, recomp | 0.9 g/lb (1.98 g/kg) | 0.3 g/lb (0.66 g/kg) |
| Maintain | 1 g/lb (2.2 g/kg) | 0.4 g/lb (0.88 g/kg) |
| Build muscle | 1.1 g/lb (2.43 g/kg) | 0.45 g/lb (0.99 g/kg) |
Over 30% body fat, a cut uses 0.75 g of protein and 0.25 g of fat per pound for women, and 0.8 g of protein for men.
Protein stays at or under 40% of calories and fat between 20% and 35%, so carbs keep a fair share of a low target.
Each gram of protein or carbs carries 4 kcal, and each gram of fat 9.
A worked example
A 32-year-old woman, 165 cm and 72 kg, moderately active, who wants to lose fat at a balanced pace:
- BMR: 1,430 kcal
- TDEE: 1,430 × 1.55 = 2,217 kcal
- Target: 2,217 − 375 = 1,842 kcal
- Protein 159 g, fat 54 g and carbs 180 g
Equations describe an average adult, so treat the result as a starting point and adjust it as weight and energy respond over the next few weeks. Pregnancy, breastfeeding and medical conditions call for a professional's advice.
Questions about macros
What are macros?
Macros are the three nutrients that carry calories: protein, carbohydrates and fat. Protein and carbs have 4 kcal per gram and fat has 9, so the grams add up to the day's calories.
How many calories should I eat to lose fat?
Start from maintenance (TDEE) and eat 250 to 500 kcal a day under it. The smaller step is easier to keep up and the larger one is faster. The calculator never goes below 1,200 kcal for women or 1,500 kcal for men.
How much protein do I need a day?
This calculator sets 0.75 to 1.1 g per pound of body weight (1.65 to 2.43 g per kg), depending on sex, goal and body fat. Protein is set before fat and carbs and stays at or under 40% of calories.
What's the difference between BMR and TDEE?
BMR is what the body burns at complete rest. TDEE adds daily movement and exercise by multiplying BMR by an activity factor, from 1.2 for a desk job to 1.9 for a physical job with daily training.
Why does body fat change the result?
Grams per pound assume a fairly lean body, so over 30% body fat they would overshoot. A cut there uses the lower end of the range for protein and fat.
How accurate is the calculator?
It gives an estimate built on equations for the average adult. Use it as a starting point and adjust after a few weeks of weigh-ins. Pregnancy, breastfeeding, medical conditions and anyone under 18 need a professional's advice.
Can I use this with my clients?
Yes. RegimePlan works out these targets from each client's intake, then builds their meal plan to match. It's free for up to 3 active clients.
Set targets like these for every client
RegimePlan works them out from each client's intake and builds their meal plan to match. Free for up to 3 active clients.
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