Calculate Macros Weight Loss

Macro Calculator

Our **macro calculator** helps you **calculate macros for weight loss**, muscle gain, or maintenance. This **macronutrient calculator online** divides your daily calories into the right ratio of carbs, protein, and fats.

Gender Male Female Age (years) Weight (kg) Height (cm) Activity Level Sedentary (little or no exercise) Lightly Active (1-3 days/week) Moderately Active (3-5 days/week) Very Active (6-7 days/week) Extra Active (physical job or intense training) Goal Weight Loss Maintain Muscle Gain

How This Calculator Works

This **free macro calculator** first calculates your BMR (Basal Metabolic Rate) and multiplies it by your activity factor to get TDEE (Total Daily Energy Expenditure). Then it adjusts calories based on your goal:

• Weight Loss: ~20% calorie deficit
• Maintenance: Maintain TDEE
• Muscle Gain: ~15% calorie surplus

Macronutrients are divided as:

• Carbohydrates: 50%
• Protein: 25%
• Fats: 25%