Macro calculator

The classic problem with macro calculators online: they give you a single static number based on a generic formula, then leave you to figure out how to actually use it. This page does both — explains the math properly, and connects you to a system that adapts the numbers as your progress changes.

Quick calculator

How daily calorie targets are calculated

The current best-evidence approach is the Mifflin-St Jeor equation, which has roughly ±10% accuracy compared to lab-measured resting metabolic rate. It's the formula we use, and it's the formula every credible nutritionist uses.

Step 1: BMR (Basal Metabolic Rate)

Calories you'd burn in 24 hours of complete rest:

• Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5
• Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161

Example: 30-year-old man, 80kg, 180cm: BMR = 10×80 + 6.25×180 − 5×30 + 5 = 1,780 kcal.

Step 2: TDEE (Total Daily Energy Expenditure)

BMR multiplied by an activity factor:

• Sedentary, no exercise: × 1.2
• Light activity (1-3 sessions/week): × 1.375
• Moderate (3-5 sessions/week): × 1.55
• Active (6-7 sessions/week): × 1.725
• Very active (heavy physical job + training): × 1.9

Macro splits by goal

Fat loss (calorie deficit calculator)

• Calorie deficit: −15 to −25% from TDEE (typically −300 to −500 kcal/day). This is the "calorie deficit" everyone talks about — and it's exactly what Makrosas calculates and adapts for you over time.
• Protein: 1.6-2.2g per kg of bodyweight — top of range if you're training
• Fat: minimum 0.6g/kg (for hormonal function)
• Carbs: remaining calories

Macro calculator for women: the Mifflin-St Jeor formula already adjusts for sex (the −161 constant for women vs. +5 for men). For women, the protein-floor matters even more during a deficit — many women under-eat protein and lose lean tissue along with fat. Stay at 1.8g/kg or higher.

Muscle gain

• Calorie surplus: +10-15% from TDEE (typically +200 to +400 kcal/day)
• Protein: 1.6-2.0g/kg
• Fat: 0.8-1.0g/kg
• Carbs: 4-6g/kg (fueling training and recovery)

Body recomposition

• Calories: near maintenance (−100 to +100 kcal/day)
• Protein: 1.8-2.2g/kg — this is the most important number for recomp
• Fat: 0.8g/kg
• Carbs: remaining (typically 2-4g/kg)

Why static calculation breaks down

Any online calculator gives you a starting point. Within 2-3 weeks, your body adapts: metabolism shifts, training load varies, weight changes. The numbers that worked in week 1 are usually 100-200 kcal off by week 4.

That's why Makrosas pairs initial calculation with an adaptive plan. The system watches your weight trend, training consistency, and food intake — and recalibrates the targets weekly. You don't get a frozen number; you get a living system that adjusts as your body responds.

Common mistakes when calculating macros

1. Ignoring the protein floor

Many people decide "1.5g/kg is enough." If you're training and in a deficit, anything below 1.8g/kg risks losing muscle mass. Protein is the macro to track most carefully.

2. Too aggressive a deficit

"I want to lose fast, I'll go −800 kcal." Two weeks in: hunger, fatigue, training crashes, weekend binges. −300 to −500 kcal is a sustainable rate for most people.

3. Forgetting liquid fats

Olive oil in salads. Butter in the pan. Peanut butter on toast. Each tablespoon is 100-130 kcal. Three tablespoons across the day = 300-400 unaccounted-for calories.

4. Sticking to the static plan past 3 weeks

If your numbers stop working after 3 weeks (weight stalls, energy drops), change them. Don't sit still hoping it'll "click later."