dopecalc

Macro Calculator

Calculate your daily macronutrient targets (protein, fat, and carbohydrates) based on your TDEE and fitness goal.

years
cm
kg

About this Calculator

Calculate your daily macronutrient targets (protein, fat, and carbohydrates) based on your TDEE and fitness goal.

Formula & Calculations

Formula

TDEE = BMR × Activity Multiplier | Macros split: Cut (40% P / 30% F / 30% C), Maintain (30% P / 30% F / 40% C), Bulk (30% P / 20% F / 50% C)
Where:
  • BMR=Basal Metabolic Rate from Mifflin-St Jeor equation (kcal/day)
  • TDEE=Total Daily Energy Expenditure (kcal/day)
  • Activity=Multiplier ranging from 1.2 (sedentary) to 1.9 (very active)
  • P=Protein target in grams (4 kcal per gram)
  • F=Fat target in grams (9 kcal per gram)
  • C=Carbohydrate target in grams (4 kcal per gram)

Assumptions

  • Macronutrient ratios are starting guidelines; individual responses vary.
  • 1 gram of protein = 4 kcal, 1 gram of carbohydrate = 4 kcal, 1 gram of fat = 9 kcal.
  • Protein targets should be adjusted based on lean body mass for more precision.

Calculation Examples

Example 1

Inputs:Male, 30 yr, 180 cm, 80 kg, Moderately Active, Goal: Maintain
Result:TDEE: ~2,634 kcal, Protein: 198g, Fat: 88g, Carbs: 263g

BMR ≈ 1,780 × 1.55 (activity) = 2,759 TDEE. Maintain split: 30% protein = 207g, 30% fat = 92g, 40% carbs = 276g.

Example 2

Inputs:Female, 25 yr, 165 cm, 60 kg, Lightly Active, Goal: Cut
Result:TDEE: ~1,850 kcal, Protein: 185g, Fat: 62g, Carbs: 139g

BMR ≈ 1,345 × 1.375 (activity) = 1,849 TDEE. Cut split: 40% protein = 185g, 30% fat = 62g, 30% carbs = 139g.

Frequently Asked Questions

How do I choose between cut, maintain, and bulk?

Choose 'Cut' if your goal is fat loss (caloric deficit). Choose 'Maintain' to preserve your current weight while improving body composition. Choose 'Bulk' if you want to build muscle and gain weight (caloric surplus). Adjust every 4-6 weeks based on results.

Why does the protein target stay high even when cutting?

During a caloric deficit, higher protein intake (up to 40%) helps preserve lean muscle mass, increases satiety, and has a higher thermic effect of food, meaning your body burns more calories digesting protein than carbs or fats.

Should I track macros or just calories?

Calories determine weight change, but macros determine body composition. Two people eating the same calories with different macro splits will have different results in muscle retention, energy levels, and body fat percentage. Tracking macros gives you more control over your physique.