Free tool
Macro calculator
Get your daily calories and macros in seconds. Built on the Mifflin-St Jeor equation, the most validated formula for resting energy.
How it works
The calculator estimates your resting energy with the Mifflin-St Jeor equation, scales it by your activity level, then adjusts for your goal: a 20 percent deficit to lose fat, maintenance, or a 10 percent surplus to build muscle.
Protein is set at 2.0 g per kg of body weight when cutting and 1.8 g per kg otherwise, fat at 25 percent of calories, and carbs fill the rest. These are solid starting points; adjust based on how your body responds over 2 to 4 weeks.
Common questions
How many calories should I eat to lose fat?
A 15 to 25 percent deficit below your maintenance calories is the sustainable range. This calculator uses 20 percent, which suits most people without wrecking training or recovery.
How much protein do I really need?
Research supports 1.6 to 2.2 g per kg of body weight per day for people who train. The calculator uses 2.0 g per kg on a cut, where protein matters most, and 1.8 g per kg otherwise.
Do I need to hit my macros exactly?
No. Within 5 to 10 grams of each target is close enough. Consistency across weeks beats precision on any single day.
How do coaches track client macros?
Coaches on ProCoach set per-client macro targets in the app; clients log meals and can even snap a photo of a plate so AI estimates the calories and macros.
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