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.
Fill in your details and your calories and macros appear here
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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