Macro Calculator
Calculate your daily protein, carbohydrates and fat based on your body and goal.
* Calculation based on the Mifflin-St Jeor formula, considered the most accurate for estimating basal metabolism. Values are indicative — consult a nutritionist for a personalised plan.
What are macronutrients and what are they for?
Macronutrients are the three pillars of nutrition. Unlike micronutrients (vitamins and minerals), macros provide energy directly to the body:
🥩 Protein — 4 kcal/g
Builds and repairs muscle, produces enzymes and hormones, and promotes satiety. Especially important during fat loss to preserve muscle mass.
🍞 Carbohydrates — 4 kcal/g
The body and brain's main energy source. Complex carbohydrates (oats, brown rice) digest slowly and stabilise blood sugar.
🥑 Fat — 9 kcal/g
Regulates hormones, absorbs fat-soluble vitamins (A, D, E, K) and protects organs. Healthy fats (avocado, olive oil, nuts) are essential.
Macro distribution by goal
| Goal | Protein | Carbohydrates | Fat |
|---|---|---|---|
| Fat loss | 30–35% | 35–40% | 25–30% |
| Maintenance | 25–30% | 40–50% | 25–30% |
| Muscle gain | 25–30% | 45–55% | 20–25% |
How is basal metabolic rate calculated?
The calculator uses the Mifflin-St Jeor formula, the most accurate according to current scientific evidence:
The result is multiplied by the activity factor to obtain TDEE (total daily energy expenditure). Depending on the goal, a deficit or surplus is applied to that value.
Frequently asked questions about macros
What are macronutrients?
The three main energy nutrient groups: protein (4 kcal/g), carbohydrates (4 kcal/g) and fat (9 kcal/g). Each has specific functions in the body.
How much protein do I need per day?
Between 1.6 and 2.2 g per kilogram of body weight for active individuals. During fat loss, the higher end of the range is recommended to preserve muscle mass.
Do carbohydrates make you fat?
Not on their own. What causes weight gain is a total caloric surplus. Carbohydrates are the main energy source for the brain and muscles.
How many calories does each macronutrient have?
Protein: 4 kcal/g. Carbohydrates: 4 kcal/g. Fat: 9 kcal/g. Fat provides more than twice the energy per gram compared to the other two macros.
What is the difference between a caloric deficit and a surplus?
A caloric deficit (consuming less than you burn) leads to weight loss. A surplus (consuming more) supports muscle gain. Maintenance balances both.