Your Free Macro Calculator

This calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate, which is the gold standard for accuracy. It then applies an activity multiplier to give you your Total Daily Energy Expenditure, and adjusts that based on your goal.

The numbers are a strong starting point, not a precise prescription. Every body responds slightly differently. Use these targets for 2 to 3 weeks, track your results, and adjust from there. That feedback loop is where the real fine-tuning happens.

The cut option applies a 500 calorie daily deficit, which targets roughly 0.5 kg of fat loss per week. This is a sustainable rate that preserves muscle mass. Larger deficits can work short term but tend to cause muscle loss and are harder to sustain.

No, but it helps, especially at the start. Tracking macros for even a few weeks gives you a much better intuition for what you are actually eating. Most people are surprised by the gap between what they think they eat and what they actually eat.

For most people, keeping calories consistent across all days is the simplest and most effective approach. Calorie cycling can be useful in specific situations, but the added complexity rarely justifies the benefit for general fat loss or muscle building goals.