Macronutrient splits

Calculate your macro ratios.

Achieving your body composition goals depends heavily on your macronutrient split. Enter your metrics below to customize your proteins, fats, and carbs.

Macro Calculator

Enter your details below. We support both metric and imperial units.

Estimated Total Daily Energy Expenditure

2,450 kcal/day

Based on your physical details, this represents your estimated maintenance calories—the amount of energy needed to maintain your current weight.

BMR: 1,600 kcal

BMI: 22.4 Normal

Macronutrient Splits

Customize your nutrition macros according to your current diet.

Target Intake Calories: 2,450 kcal

Customize Percentages Total: 100%

Carbs: 35%

Fats: 35%

Protein: 30%

Macronutrient	Ratio	Daily Weight	Energy Content
Carbohydrates	35%	214 g	858 kcal
Fats	35%	95 g	858 kcal
Protein	30%	184 g	735 kcal

Weight Management Goals

Adjusted calorie targets to help you lose weight or build muscle.

Goal	Daily Calories	Adjustment	Weekly Rate
Extreme Weight Loss	1,450 kcal	-1,000 kcal	~2.0 lbs (0.9 kg) loss
Weight Loss (Cutting)	1,950 kcal	-500 kcal	~1.0 lbs (0.45 kg) loss
Weight Maintenance Current	2,450 kcal	0 kcal	Stable weight
Weight Gain (Bulking)	2,950 kcal	+500 kcal	~1.0 lbs (0.45 kg) gain

TDEE Activity Comparison

Compare your daily calorie burn estimates across different levels of physical exertion.

Activity Level	Multiplier	Estimated TDEE
Sedentary (Desk Job / No exercise)	1.20	1,920 kcal
Lightly Active (Exercise 1–3 days/wk)	1.375	2,200 kcal
Moderately Active (Exercise 3–5 days/wk)	1.55	2,480 kcal
Very Active (Exercise 6–7 days/wk)	1.725	2,760 kcal
Extra Active (Intense work / Athlete)	1.90	3,040 kcal

Ideal Body Weight Estimates

Calculated using standardized medical equations for a height of 5'9".

Formula	Ideal Weight	Formula Definition
Devine Equation (1974)	155.4 lbs (70.5 kg)	50.0kg + 2.3kg/inch over 5ft
Robinson Equation (1983)	153.9 lbs (69.8 kg)	52.0kg + 1.9kg/inch over 5ft
Miller Equation (1983)	157.0 lbs (71.2 kg)	56.2kg + 1.41kg/inch over 5ft
Hamwi Equation (1964)	160.1 lbs (72.6 kg)	48.0kg + 2.7kg/inch over 5ft
Healthy BMI Range (18.5–24.9)	125 – 169 lbs (56.8 – 76.5 kg)	Standard WHO body index

Maximum Muscular Potential (Lean Limit)

Estimates the natural skeletal weight limit of your body at different body fat percentages using Martin Berkhan's models.

Body Fat Percentage	Max Body Weight	Lean Mass Portion
5% – 6% Body Fat (Contest Shredded)	165.3 lbs (75.0 kg)	157.1 lbs (71.3 kg)
10% Body Fat (Very Lean / Visible Abs)	174.5 lbs (79.2 kg)	157.1 lbs (71.3 kg)
15% Body Fat (Athletic / Moderately Lean)	184.8 lbs (83.8 kg)	157.1 lbs (71.3 kg)

* Note: Martin Berkhan's formula is designed for male natural athletes. Women typically support about 12-15% less lean muscle mass for the same frame size. Calculations are adjusted accordingly.

What are Macronutrients (Macros)?

Macronutrients are the nutritive components of food that the body needs in relatively large amounts for growth, metabolism, and other functions. These energy budgets are built on top of your baseline resting metabolism, which you can calculate using our BMR Calculator. To determine your target daily macronutrient grams, you should first estimate your total calorie maintenance needs using our TDEE Calculator. The three main macronutrients are:

Protein (4 kcal/g)

Essential for building and repairing muscle tissue, organs, and skin. Maintaining a high protein intake (e.g. 0.8–1.0g per pound of body weight) during a fat loss diet prevents muscle waste. If you know your lean body mass from our Body Fat Calculator, you can estimate your target protein needs more accurately.

Fats (9 kcal/g)

Crucial for hormone regulation, cellular health, joint protection, and brain function. Fats are the most energy-dense macronutrient, providing 9 calories per gram.

Carbohydrates (4 kcal/g)

Your body's preferred source of immediate fuel. Carbs are converted into muscle glycogen, which fuels intensive physical workouts and daily brain activity.

Choosing your diet preset

Depending on your lifestyle and training intensity, different macro targets can optimize your results for weight management, which you can monitor over time using our BMI Calculator:

Balanced (35% Carbs / 35% Fats / 30% Protein): Ideal for general weight management, moderate workout regimens, and sustainable long-term eating.
Low Carb (20% Carbs / 40% Fats / 40% Protein): Favors body fat reduction and higher protein levels. Helps stabilize blood sugar and control hunger cravings.
Ketogenic (5% Carbs / 70% Fats / 25% Protein): Restricts carbs heavily to force your body into ketosis, where it burns fat as its primary fuel source.