Macro Calculator
Calculate your ideal macronutrient breakdown (protein, carbs, fat) for cutting, maintaining, or bulking. Optimize your diet for muscle gain or fat loss.
About this calculator
The FYRBRAND Macro Calculator helps you determine the optimal grams of protein, carbohydrates, and fats you should consume daily to reach your fitness goals. Whether you're looking to lose weight, maintain your current physique, or build muscle, understanding your macronutrient split is crucial.
Who is this for?
This calculator is for anyone who wants to take a structured approach to their nutrition, from beginners looking to understand dietary basics to experienced lifters fine-tuning their intake. It's particularly useful for those following specific diets (like ketogenic, low-carb, or high-protein) who need precise macro targets.
How to use the result:
1. Input your details: Enter your age, sex, weight, height, activity level, and your goal (cut, maintain, or bulk). 2. Understand your calorie target: The calculator first determines your estimated daily calorie needs based on your inputs and goal. 3. See your macro breakdown: It then allocates these calories into percentages/grams for protein, carbohydrates, and fats. 4. Track your intake: Use the results as a guide for planning your meals. You can use food tracking apps to log your intake and ensure you're hitting your targets. 5. Adjust as needed: These are *estimates*. Monitor your progress (weight, body composition, energy levels) and adjust your macros every 2-4 weeks. If you're not seeing results on a cut, slightly decrease calories (primarily from carbs/fats). If bulking, and not gaining, increase calories. Consistently hitting your protein target is especially important for muscle preservation or growth.
Formula
1. Determine Basal Metabolic Rate (BMR): * Men: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5 * Women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
2. Calculate Total Daily Energy Expenditure (TDEE): * Multiply BMR by an activity factor: * Sedentary (little to no exercise): x 1.2 * Lightly Active (light exercise/sports 1-3 days/week): x 1.375 * Moderately Active (moderate exercise/sports 3-5 days/week): x 1.55 * Very Active (hard exercise/sports 6-7 days a week): x 1.725 * Extremely Active (hard daily exercise/physical job): x 1.9
3. Adjust TDEE for Goal: * Cut: TDEE - 500 calories (or -15% of TDEE) * Maintain: TDEE * Bulk: TDEE + 300 calories (or +10% of TDEE)
4. Allocate Macronutrients based on Goal and Calorie Target: * General Guidelines (example percentages, can vary by user input options): * Cut: Protein: 30-40%, Carbs: 25-35%, Fat: 25-35% * Maintenance: Protein: 25-35%, Carbs: 35-45%, Fat: 25-35% * Bulk: Protein: 25-35%, Carbs: 40-50%, Fat: 20-30%
- Convert to Grams:
- * Protein: 4 calories/gram
- * Carbohydrates: 4 calories/gram
- * Fat: 9 calories/gram
- `(Total Calories x Macro Percentage) / Calories per Gram = Grams of Macro`
Source: Mifflin-St Jeor Equation
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Macro Calculator FAQs
What are macronutrients?
Macronutrients, or 'macros,' are the three main types of nutrients your body needs in large amounts for energy, growth, and repair: protein, carbohydrates, and fats. Each plays a distinct role in your body's functions and contributes to your daily calorie intake.
Why is tracking macros important?
Tracking macros helps ensure you're getting the right balance of nutrients to support your fitness goals. It allows for more precise control over your diet than just tracking calories, helping you optimize for muscle gain, fat loss, or overall performance by allocating specific amounts of protein, carbs, and fats.
Can I adjust my macro percentages?
Yes, the provided percentages are general guidelines. Some individuals thrive on higher fat/lower carb (e.g., ketogenic diet), while others perform better with higher carbs/lower fat. It's often recommended to start with the calculator's suggestion and then adjust based on how your body responds, your energy levels, and your specific dietary preferences.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to perform basic life-sustaining functions (like breathing and circulation). TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned from all physical activity, including exercise and daily movement. TDEE is the more accurate measure for determining your total daily calorie needs.