Calculate your daily calories, protein, carbs and fat — personalized for weight loss, muscle gain, lean bulk, keto or body recomposition. Includes meal breakdown, water intake, and a 12-week weight projection.
| Meal | kcal | P | C | F |
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| Level | g/kg | Your Range |
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| Strategy | Calories | Protein | Carbs | Fat | Weekly Change |
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| Week | Expected Weight | Total Change |
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Three steps from your stats to a complete nutrition plan.
Add your gender, age, weight, height and activity level. Include your body fat percentage if you know it — the calculator switches to the more accurate Katch-McArdle formula.
Choose from six goals — weight loss, maintenance, lean bulk, muscle gain, body recomposition or keto — and five diet styles from balanced to athlete.
Receive calories, macros in grams, a meal-by-meal breakdown, water intake, protein ranges, strategy comparison and a 12-week weight projection — instantly, with no signup.
Macros (short for macronutrients) are the three nutrients your body needs in large amounts for energy and function: protein, carbohydrates and fat. Every food you eat is made up of some combination of these three. Unlike micronutrients (vitamins and minerals), macros provide calories: protein and carbs supply 4 calories per gram, while fat supplies 9 calories per gram. Counting macros means tracking not just how many calories you eat, but where those calories come from — which is what determines whether you lose fat, build muscle, or maintain your current physique effectively.
A macronutrient is any nutrient required in large (macro) quantities to sustain life. The three primary macronutrients each play distinct roles: protein builds and repairs tissue, carbohydrates fuel high-intensity activity and brain function, and fat supports hormones, cell membranes and the absorption of fat-soluble vitamins. Alcohol is technically a fourth calorie source (7 kcal/g) but provides no nutritional function. A macronutrient calculator like this one determines how many grams of each macro you should eat daily based on your body, activity level and goal.
Protein is the most important macro to get right for body composition. It builds and repairs muscle, supports immune function, and is the most satiating macronutrient — high-protein diets consistently reduce hunger in clinical studies. Protein also has the highest thermic effect of food: your body burns 20–30% of protein calories simply digesting it, versus 5–10% for carbs and 0–3% for fat.
Carbohydrates are your body's preferred fuel for high-intensity exercise and the brain's primary energy source. Carbs are not inherently fattening — total calories determine weight change — but carb intake should match your activity level. Athletes training hard daily perform better on higher carbs (4–7 g/kg), while sedentary individuals or those with insulin resistance often feel better on moderate to lower intakes. Prioritize fiber-rich, minimally processed sources: oats, rice, potatoes, fruit, beans and whole grains. Fiber itself (a carbohydrate) targets are roughly 25 g/day for women and 38 g/day for men.
Dietary fat is essential — it regulates hormones (including testosterone and estrogen), builds cell membranes, and carries vitamins A, D, E and K. Dropping fat too low (below ~0.5 g/kg or 15–20% of calories) for extended periods can disrupt hormones, particularly for women. Focus on unsaturated sources: olive oil, avocados, nuts, seeds and fatty fish. Saturated fat from whole foods is fine in moderation (under ~10% of calories); industrial trans fats should be avoided entirely. On keto, fat becomes your primary fuel at 70–75% of total calories.
Weight loss requires a calorie deficit — eating less than your TDEE. The best macro split for weight loss protects muscle while keeping you full:
A typical effective split is 40% protein / 30% carbs / 30% fat (the High Protein preset above). Expect 0.5–1% of body weight lost per week on a moderate deficit.
Building muscle requires a calorie surplus plus progressive resistance training. The size of the surplus determines the lean-to-fat gain ratio:
The ketogenic diet restricts carbohydrates enough to shift your body into ketosis, where fat becomes the primary fuel. The standard keto macro ratio is:
Select "Keto" as your goal or diet style above and the calculator automatically applies these ratios with your personal calorie target, including your daily carb limit in grams.
The calculation method is identical for women — the Mifflin-St Jeor formula has a female-specific constant that accounts for average differences in body composition. Practical differences worth noting: women generally have lower BMRs at the same body weight, so calorie targets are smaller and aggressive deficits leave less room for error. Keeping fat at or above ~25% of calories supports menstrual and hormonal health during a deficit. Protein recommendations per kilogram are the same as for men, and resistance training plus adequate protein produces the "toned" look most female lifters seek.
Men typically carry more lean mass, which raises BMR and calorie targets. The +5 constant in Mifflin-St Jeor reflects this. Men can usually sustain slightly larger absolute deficits when cutting and benefit from higher carb allocations when bulking due to greater average training volume. Below roughly 15% of calories from fat, testosterone production measurably declines — another reason this calculator floors fat intake rather than letting protein and carbs consume the whole budget.
Body recomposition — losing fat and building muscle simultaneously — is achievable for beginners, returning lifters, and those with higher body fat. The approach: eat at or slightly below maintenance (0 to −10%), set protein high (2.0–2.4 g/kg), train with progressive overload, and prioritize sleep. Scale weight may barely move while your physique visibly changes, so track waist measurements and photos rather than weight alone. Select "Body Recomposition" above to get this configuration automatically.
This calculator runs the same process you could do by hand:
Pair your plan with our Daily Habit Tracker to build the logging habit, and use the Unit Converter for any kitchen unit conversions.
Everything about macros, calories and nutrition planning.
Macros (macronutrients) are the three nutrients your body needs in large amounts: protein, carbohydrates and fat. Protein and carbs provide 4 calories per gram, fat provides 9. Counting macros means tracking where your calories come from, not just how many you eat — which controls whether you lose fat, build muscle or maintain.
Calculate your BMR with the Mifflin-St Jeor formula, multiply by an activity factor to get your TDEE, adjust calories for your goal (deficit to lose, surplus to gain), then split those calories into protein, carbs and fat based on your diet style. This calculator does all four steps instantly from your stats.
A high-protein split in a calorie deficit works best: roughly 40% protein, 30% carbs, 30% fat at 20–25% below maintenance calories. High protein (1.8–2.4 g/kg) preserves muscle and controls hunger while dieting. The deficit drives the fat loss; the macro split determines how much muscle you keep.
For muscle gain, eat 10–20% above maintenance with roughly 30% protein, 45–50% carbs and 20–25% fat. The higher carb allocation fuels hard training. A lean bulk (+10%) gains mostly muscle at about 0.25–0.5% body weight per week; a faster bulk (+20%) adds size quicker but with more fat.
The minimum is 0.8 g per kg of body weight (the RDA), but for body composition goals aim higher: 1.6–2.2 g/kg for most active people, and 1.8–2.4 g/kg when dieting or building muscle. For an 80 kg person that's roughly 130–190 g per day. This calculator shows your personal range at every level.
The standard ketogenic ratio is approximately 70–75% fat, 20–25% protein and 5% carbohydrates. The defining rule is the carb limit — typically 20–30 g net carbs daily — which forces your body into ketosis, where it burns fat as primary fuel. Select Keto in this calculator to get your exact gram targets.
Body recomposition means losing fat and gaining muscle at the same time. It works best for beginners, returning lifters and people with higher body fat. The recipe: eat at or slightly below maintenance, keep protein high (2.0–2.4 g/kg), follow progressive resistance training, and judge progress by measurements and photos rather than scale weight.
Yes. While a calorie deficit is what causes fat loss, tracking macros makes the deficit dramatically easier to hit and protects muscle while you do it. High protein keeps you full and preserves lean mass, so more of the weight you lose is actually fat. Macro tracking is the most reliable nutrition method in fitness coaching.
Recalculate every 4–6 weeks, or after every 5 kg (10 lb) of weight change. As you lose weight your TDEE drops, and as you gain muscle it rises — yesterday's deficit slowly becomes today's maintenance. Also update after major changes in training volume or daily activity, such as a new job or program.
Calories measure total energy; macros describe where that energy comes from. Two diets with identical calories can produce different results — a high-protein split preserves more muscle in a deficit than a low-protein one. Calories determine whether your weight goes up or down; macros heavily influence whether the change is fat or muscle.
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest — keeping your heart beating, lungs breathing and organs functioning. It typically accounts for 60–70% of total daily burn. This calculator estimates BMR with the Mifflin-St Jeor equation, the formula validated as most accurate for the general population.
TDEE (Total Daily Energy Expenditure) is everything you burn in a day: BMR plus movement, exercise and digestion. It's calculated as BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (athlete). TDEE is your maintenance calories — eat below it to lose weight, above it to gain.
Mifflin-St Jeor is the BMR equation used by this calculator and recommended by the Academy of Nutrition and Dietetics. For men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5. For women: the same minus 161. If you enter your body fat percentage, the calculator switches to Katch-McArdle, which is based on lean body mass.
A moderate deficit of 20% below TDEE is the sweet spot for most people — meaningful fat loss (around 0.5–1% of body weight weekly) without excessive hunger or muscle loss. An aggressive 25% deficit suits shorter cutting phases or higher body fat. Deficits beyond 25–30% cost more muscle and usually backfire through poor adherence.
The method is the same, but the female Mifflin-St Jeor constant produces lower calorie targets at the same stats, reflecting average body composition differences. Women should keep dietary fat at or above roughly 25% of calories during a deficit to support hormonal health. Protein targets per kilogram of body weight are identical to men's.
Most people enter and maintain ketosis at 20–30 g of net carbs daily (total carbs minus fiber), which is about 5% of calories on a typical intake. Very active people can sometimes stay in ketosis at up to 50 g. This calculator's keto mode shows your personal daily carb limit in grams.
A lean bulk is a small, controlled calorie surplus — about 10% above TDEE — designed to build muscle while minimizing fat gain. Expect to gain roughly 0.25–0.5% of body weight per week. It's slower than a traditional bulk but avoids the long cutting phases that aggressive bulks require afterward, making it the better choice for most lifters.
A practical baseline is 35 ml per kilogram of body weight — about 2.6 liters for a 75 kg person — plus extra for training and hot climates. This calculator adds an activity-based bonus to your personal target. Urine color is a simple check: pale yellow indicates good hydration.
No. Staying within ±5–10 g of each macro target is excellent adherence, and your weekly average matters far more than any single day. Treat protein as the priority target, calories as the boundary, and let carbs and fat flex within them. Perfectionism is the most common reason people quit tracking.
For keto, count net carbs (total carbohydrates minus fiber), since fiber doesn't meaningfully raise blood glucose. For general macro tracking, total carbs is simpler and the fiber difference is already reflected in calorie counts. Whichever you choose, be consistent — switching methods mid-plan makes your data meaningless.
The usual causes: untracked calories (oils, sauces, bites and drinks), overestimated activity level, or normal water-weight fluctuations masking fat loss. Track meticulously for two weeks including weekends — if the scale average still hasn't moved, drop calories by 5–10% or increase daily steps. Remember any calculator provides an estimate; your real-world results are the final data.
Yes — completely free with no signup, no email capture and no premium tier. All features are included: six goal modes, keto support, meal breakdown, water intake, protein ranges, strategy comparison and the 12-week projection. Everything runs in your browser, and your personal data never leaves your device.
The Toolsvy Macros Calculator is a free, complete nutrition planning system — not just a macro split tool. It calculates your BMR using the Mifflin-St Jeor equation (or Katch-McArdle when you provide body fat percentage), derives your TDEE from five activity levels, and builds a personalized plan for six goals: weight loss, maintenance, lean bulk, muscle gain, body recomposition and keto.
Beyond calories and macros, it generates a meal-by-meal breakdown, daily water intake target, protein requirement ranges from RDA minimum to bodybuilding levels, a side-by-side strategy comparison, personalized nutrition insights, and a 12-week weight projection with goal timeline. Metric and imperial units supported. Built by Bilal at Toolsvy — everything runs client-side, no signup, no limits.
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