SlickCalc

Macro Calculator

Calculate your daily protein, carbs, and fat intake based on your body, activity level, and goal.

Gender
Body Stats
Activity Level
Goal

Daily Calories

2,732

kcal / day

Daily Macros

Protein

139g

20%

Carbs

339g

50%

Fat

91g

30%

BMR

1,762

kcal

TDEE

2,732

kcal

How the Macro Calculator Works

This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies by your activity level to get Total Daily Energy Expenditure (TDEE). Your goal adjusts the calories: -20% for fat loss, maintenance for maintain, +10% for muscle gain.

Protein is set based on body weight: 2.2g/kg for fat loss (to preserve muscle), 2.0g/kg for muscle gain, and 1.8g/kg for maintenance. Fat is set at 25-30% of calories, and carbs fill the remaining calories. This evidence-based approach ensures adequate protein for body composition goals.

For a detailed TDEE breakdown with diet plan options, see our TDEE calculator. To track your calorie deficit progress, use the calorie deficit calculator. Check your overall health with our BMI calculator.

Frequently Asked Questions

What are macros?
Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps you control body composition, not just weight.
How much protein do I need per day?
Research suggests 1.6-2.2g per kg of body weight for active individuals. This calculator uses 2.2g/kg for fat loss (higher to preserve muscle), 2.0g/kg for muscle building, and 1.8g/kg for maintenance.
Should I eat the same macros on rest days?
For simplicity, keeping macros consistent daily works well for most people. Advanced athletes may cycle carbs (higher on training days, lower on rest days) while keeping protein and fat steady.
What if I'm not losing weight?
If you're not losing weight after 2-3 weeks, your actual TDEE may be lower than estimated. Try reducing daily calories by 100-200 or increasing activity. Track your food accurately — most people underestimate intake by 20-40%.
Are all calories equal?
For weight change, total calories matter most. But for body composition, health, and satiety, macronutrient sources matter. Protein has the highest thermic effect (20-30% of calories burned during digestion) and is most satiating.

Related Tools

Calorie Calculator
Calculate daily calorie needs based on your age, gender, and activity level.
TDEE Calculator
Calculate your Total Daily Energy Expenditure with BMR breakdown and macro plans.
Calorie Deficit Calculator
Calculate your daily calorie target and timeline to reach your goal weight.
BMI Calculator
Calculate your Body Mass Index and see if your weight is healthy.