Macro Calculator
Get precise macronutrient targets with body weight-based protein calculations and custom macro splits.
Using centimeters and kilograms
Enter your details above to discover your optimal macro targets
Professional Analysis: This calculator uses scientifically-backed formulas including Mifflin-St Jeor BMR calculations and activity-adjusted TDEE for accurate macro recommendations. Protein targets are calculated based on body weight (1.2-1.8g per kg depending on goal) for optimal muscle preservation and growth. When body fat percentage is provided in advanced mode, it switches to the Katch-McArdle formula (370 + 21.6 × LBM), which is the gold standard for body composition-based calorie calculations. As your personal trainer, I'll help you fine-tune these recommendations based on your specific metabolism, food preferences, and training intensity.