Gym Macro Calculator
💪 Macro Calculator
BMR · TDEE · Personalized macros for your goal
BMR = calories your body burns at rest. TDEE = total daily burn with activity. Target = adjusted for your goal.
💡 Helpful Tool:
A digital food scale can help you measure portions more accurately and improve macro tracking.
What are macros?
Macros (macronutrients) are the three main nutrients your body uses for energy: protein, carbohydrates, and fats. Tracking macros means hitting specific gram targets for each, rather than just counting total calories.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and organs functioning. It's calculated here using the Mifflin-St Jeor equation, the most accurate formula for most people.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a typical day, including exercise, walking, and everyday movement. Your target calories are then adjusted up or down from TDEE based on your goal.
How much protein do I need?
Most research supports 0.7–1g of protein per pound of bodyweight (1.6–2.2g/kg) for active individuals. This calculator uses 1g/lb as a practical target — enough to preserve or build muscle while in a deficit or surplus.
Is 1g of protein per pound really necessary?
Not strictly — studies show benefits plateau around 0.7g/lb for most people. However, 1g/lb is a simple, safe, and effective rule of thumb. Higher protein also increases satiety, which helps with fat loss.
Can tracking macros help with weight loss?
Yes. Macros ensure you stay in a calorie deficit while keeping protein high enough to preserve muscle. Simply cutting calories without enough protein often leads to muscle loss, making it harder to maintain weight long-term.
Should I count vegetables toward my carbs?
For most people, non-starchy vegetables (broccoli, spinach, lettuce) are low enough in net carbs that they don't need to be tracked closely. Starchy vegetables like potatoes, corn, and peas should be counted.
Which macro style should I choose?
Balanced works for most goals and is easiest to sustain. Low Carb suits people who feel better with fewer carbs or are following a keto-adjacent approach. Muscle Gain prioritizes carbohydrates as fuel for heavy training sessions.
Do I have to hit my macros exactly every day?
No — aim to hit your targets within ±5–10g on most days. Consistency over weeks matters far more than perfection on any single day. Many people track weekdays strictly and eat intuitively on weekends.
How often should I recalculate my macros?
Recalculate every 4–6 weeks, or whenever your weight changes by more than 5–10 lbs. As you lose or gain weight, your TDEE changes, and your calorie targets should be updated accordingly.
How accurate is this calculator?
This uses the Mifflin-St Jeor equation with validated activity multipliers — the most reliable method for general population estimates. Individual metabolism varies by ±10–15%, so treat results as a strong starting point and adjust based on 2–3 weeks of real data.
What if I'm not losing weight on these calories?
Start by tracking consistently for 2 weeks before adjusting. If weight isn't moving, reduce calories by 100–150 per day and reassess after another 2 weeks. Avoid large cuts — they often lead to muscle loss and rebound eating.