Macro Calculator
This macro calculator splits your daily calories into protein, carbs, and fat in grams, tuned to your goal. Protein is set per kg of bodyweight, fat at 25% of calories, and carbs fill the rest.
Your results
How it works
- 1Enter your details and goal; we compute your calorie target first.
- 2Protein is set from your bodyweight (1.8-2.2 g/kg), fat at 25% of calories, carbs from the remainder.
- 3Hitting your protein target is the highest priority for keeping or building muscle.
Frequently asked questions
What macros should I eat to lose fat?
In a deficit, prioritize protein around 2.2 g per kg of bodyweight, keep fat moderate (about 25% of calories), and fill the rest with carbs to fuel training. Protein preserves muscle while you lose fat.
How much protein per day?
Aim for roughly 1.6-2.2 grams of protein per kilogram of bodyweight per day. The higher end helps most when cutting or training hard.
Do carbs matter for building muscle?
Yes, carbs fuel hard training and recovery, which drives muscle growth. After hitting protein and fat, put remaining calories into carbs.
Using the result
What the numbers are
An estimate for an average person with your stats. Formulas like Mifflin-St Jeor are accurate to roughly plus or minus ten percent for most people, which is close enough to start and never close enough to argue with the scale.
How to use them
Eat at the calculated intake for two to three weeks and weigh yourself consistently. If the trend is not moving the way you want, adjust the intake by a few hundred calories rather than recalculating from scratch.
When to stop guessing
If you have been adjusting for months without progress, the missing piece is usually programming and accountability rather than a better number. That is what a coach on Trainera does.
What this calculator cannot know
Every formula here works from height, weight, age, sex and activity, which is most of the picture and not all of it. It does not know your training history, your medication, your thyroid, how well you sleep, how much you actually move outside training, or how honestly you log food. Treat the output as a starting estimate: pregnant and breastfeeding women, children, competitive athletes at very low body fat and anyone managing a medical condition should get a number from a doctor or dietitian instead of from a form. Nothing here is medical advice.
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Turn these numbers into a real plan
Train on your own with Trainera's free workout and diet tracker, or get matched with a certified personal trainer who builds your plan around these numbers.