Evidence-Based Macro Calculator
Calculate your calories, protein, carbohydrates, and fats for muscle growth, fat loss, maintenance, or body recomposition – then adjust your plan based on real-world progress.
Calculate Your Macros
Use this as a starting estimate, not a permanent prescription.
Your 14-Day Macro Starting Plan
Use these calories and macros for the next 14 days. Then update your plan based on your actual body weight trend.
Want to save your plan?
Use Copy Results or Save in Browser for now. Email delivery is coming soon.
Step 2: Update Your Macro Plan After 2 Weeks
First calculate your macros above. Then come back after 14 days and use your 7-day average body weight to update your plan.
Methodology
Calories
BMR is estimated with the Mifflin-St Jeor equation, then adjusted for daily activity and resistance training frequency.
Protein
Protein is based on an evidence-informed range of approximately 1.6 to 2.2 g/kg/day.
Carbs and Fats
Fat is kept at a practical level, while carbohydrates fill the remaining calories to support training performance.
Adjustment
Your result is a starting point. The most accurate method is to adjust intake after 2 weeks based on your actual body weight trend.
How This Macro Calculator Works
This macro calculator estimates your daily calories, protein, carbohydrates, and fats based on your body size, activity level, resistance training frequency, and goal.
Use the result as a starting point for the next 14 days. Your actual body weight trend is more important than the initial estimate, because energy needs vary between individuals.
What are macros?
Macros are the main nutrients that provide energy: protein, carbohydrates, and fat. Protein supports muscle growth and retention, carbohydrates support training performance, and fat supports normal dietary function.
What is the best macro split for muscle growth?
For muscle growth, protein should be high enough to support hypertrophy, fat should not be too low, and carbohydrates should usually make up the remaining calories to support hard training.
How much protein do I need?
A practical evidence-informed range is approximately 1.6 to 2.2 grams of protein per kilogram of body weight per day. Higher targets are often useful during fat loss.
How accurate is this calculator?
The result is an estimate. Most people should expect some error, which is why the best approach is to track progress for 2 weeks and then adjust calories based on real-world results.
How often should I adjust my macros?
Adjust every 2 weeks based on your 7-day average body weight trend, training performance, hunger, and energy. Avoid changing macros every single day.
Can I use this for fat loss?
Yes. Choose the fat loss goal and select a conservative, recommended, or aggressive rate. Most people should start with the recommended option unless they have a clear reason to be more aggressive.
Build Your Plan Further
Understand the science behind your numbers and turn your macro targets into a better training plan.