Flexible Dieting Macro Calculator

Ultimate Macro Calculator

This macro calculator shows your optimal macronutrients and calories based on your age, height, weight, gender, and activity level. Use your results with macro counting or flexible dieting/IIFYM to lose fat or gain muscle.



Current Weight


Formula ?If you know your body fat %, Lean Mass formula may be more accurate.

Activity Level





Get Faster Results! Join the 11,000+ successful people who use The Macro Solution



Why Macros are Important

The foods we eat are made up of three “macros” (macronutrients). These macros are carbohydrates (carbs), protein, and fat. Chicken is high in the protein macro but has no carbs. Rice is high in carbs, but very little fat or protein.

These 3 macronutrients (macros) are from which the human body obtains energy and raw materials for growth and repair.

What Are the Right Macros for You?

The right macros for you are based on your personal Total Daily Energy Expenditure (TDEE) and goals.

Our macro calculator defaults at the best macro ratio that’s proven to work for the most number of people. You should achieve your goals using the default setting.

However, there is nothing wrong with adjusting this ratio if needed. Perhaps you’re an extreme endomorph and do better with fewer carbs. Or, perhaps you only have one kidney and need to eat less protein. You can adjust the macros to levels that are right for you personally with a little math, which is explained in detail here.

How to Calculate the Right Daily Protein Amount

Setting protein to Moderate adjusts the ratio to .65 grams per pound of body weight. This is appropriate for sedentary individuals or for people with higher body fat percentages.

High is appropriate for people who are active, do moderate strength training, and have an average body fat percentage.

Maximum will set to 1 gram / lb. This is appropriate for those who are wanting to gain weight/muscle mass and do intense training.

We go into greater detail about how to choose an appropriate protein level when counting macros so give that article a read if you’re still unsure.

Using the Macro Calculator to Calculate Daily Fat Amount

Fats are set at 30% of daily energy expenditure. This is a healthy moderate amount that most people do well with and is based on recommendations by nutritional guidelines.

When choosing foods that contain fat, focus on getting predominately healthy fats as part of that 30%.

Using the Calculator to Calculate the Right Carb Amount

After protein and fat are calculated, the calculator assigns the remainder of your calories as carbohydrates. This usually results in a moderate amount of carbs that are in the healthy range recommended for most people. Carbs fuel your body and workouts and are the body’s preferred energy source.

Many people coming from a “low carb” type of dieting may feel like this calculator calculates carbs on the high side. However, this is a moderate amount of carbs according to respected nutritional guidelines and the notion that carbs cause weight gain or prevent fat loss when eaten in relation to your TDEE has been debunked.

How the Calculator Adjusts Your TDEE Based on Your Goals

Daily energy expenditure (TDEE) is calculated from your age, gender, height, weight, and exercise output.

You can easily use the macro calculator to adjust your energy levels to lose fat, maintain your current weight, or gain muscle.

By default, the results are for losing weight. Select either lose or gain if you are trying to lose fat or gain muscle. These are good starting points, but you may have to play around with your macros until you find your personal goal-reaching sweet spot. You can then count macros until you reach your desired goal.

See the full guide to macro ratios here.

Setting the Calculator for Weight Loss (Fat Loss)

  • The Lose button puts you in a 20% calorie deficit which promotes safe, steady weight loss.
  • The Lose 10% button puts you in a 10% calorie deficit and is intended for those with less than 10 pounds to lose and who also wish to build muscle at the same time.

For Maintaining Your Current Weight

The Maintain button shows you the macro levels that will keep you at your current weight. This is good for people who have lost weight and who don’t want to gain the weight back.

Settings for Gaining Weight or Building Muscle

The Gain button puts you in a 20% calorie surplus and is designed for people who are wanting to build muscle fast in conjunction with a comprehensive weight training program. It can also be used by people who are underweight.

Some people may want to use the maintenance button and then gradually increase calories from there if they want their muscle gains to be lean.

Which Formula – Normal or Lean Mass?

The default (normal) formula is fine for most people. However, there are some exceptions.

1. If you are very lean (low body fat percentage) the default formula may not be accurate. Use the “Lean Body Mass” setting. This uses a formula that factors specific body fat percentage into the equation and since muscle tissue burns many more calories than fat tissue while even at rest, it will give you a higher TDEE. This is perfect for “athletic body types” that want to use macro counting to gain more muscle mass.

2. If you are classified as obese and have a lot of weight to lose, the standard formula will not be accurate because the equation used, factors for an average body fat percentage. If you happen to be above average it will skew the results. Please see this article for more clarification on how to do macro counting if you are obese.

You can calculate your ideal body weight here.

How Do I Calculate My Daily Macros

By default, the results show the number of grams of each macronutrient you should eat each day. Simply make sure you have eaten those macro amounts by the end of the day.

How Do I Calculate My Macros for a Meal

Click on meal numbers to split this into a “per meal” basis for counting macros. For some people, this is easier, while for others it becomes too much to keep track of. Do what works for you. Either method is fine.

See our Healthy 5 Day Flexible Meal Plan. It includes 3 meals and 2 snacks per day.

Setting Activity Level Accurately

A higher activity level means a higher daily calorie goal (TDEE). For example; if you can maintain your weight at 2,000 calories per day, then adding vigorous daily exercise to this means you need more calories to maintain your weight.

Figure out your activity level using the Calories Burned Calculator.

The same rule applies even if your goal is to lose weight.

If you are sedentary and your goal is to lose weight, your calorie goal might be (for example) 1,600 calories per day. If you decide to start exercising, the calculator will increase your daily calorie goal (say, to 1,800 calories/day). Although it may seem counter-intuitive, more energy is required to fuel your workouts, and your metabolism is increased – therefore calories should be higher.

Many people struggle with which exercise level to choose. Basically each level breaks down as follows:

  • Sedentary: Just normal everyday activity like a little walking, a couple flights of stairs, eating etc.
  • Light: Any activity that burns an additional 200-400 calories for females or 250-500 calories for a males more than your sedentary amount.
  • Moderate: Any activity that burns an additional 400-650 calories for females or 500-800 calories for males more than your sedentary amount.
  • Extreme: Any activity that burns more than about 650 calories for females or more than 800 calories for males in addition to your sedentary amount.

This varies based on your individual stats, but you can get a more specific amount of calorie burn by simply subtracting your sedentary calorie amount from the chosen exercise level amount.

You also need to determine how many calories you are burning: For this use our exercise calorie burn MET database or a good app like MapMyFitness or a wearable device like FitBit or Apple Watch. (Note that activity trackers tend to overestimate calorie burn.)

Too much physical activity combined with low calories could lead to muscle catabolism (the breakdown of muscle fiber). This is not a good thing, and can actually stall your weight loss, so if you love to exercise, eat up!

Which App is Best for Tracking Macros?

After you have your personal macro calculations, you need to determine the macros in all the foods you eat. By tracking and counting them each day, you can reach your recommended macro targets that encourage fat loss, muscle gain, or whatever your goal may be.

While this may seem like a lot of work, there are some really good smartphone macro apps that do most of the work for you. We rank the best macro tracking apps here so you can get started tracking quickly.

Macro counting is extremely successful, and can free you from the “good food, bad food” mindset.

You don’t need to make radical shifts in your diet, nor deprive yourself of your favorite foods. Just make sure you are within your macro counts for each day, and you’re good to go!

Accelerate Your Diet and Fitness Goals with My Macro Solution System

Step-by-step self-guided program -or- fully customized personal macros coaching. Feel exhilarated as you conquer your goals!


  • Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51 (2), 241-247. Link
  • McArdle, W. D., Katch, F. I., & Katch, V. L. (2010). Exercise physiology: nutrition, energy, and human performance. Lippincott Williams & Wilkins. Link
  • Lemon, P. W., Tarnopolsky, M. A., MacDougall, J. D., & Atkinson, S. A. (1992). Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. Journal of Applied Physiology, 73(2), 767-775. study abstract link
  • Grundy, S. M. (1999). The optimal ratio of fat-to-carbohydrate in the diet. Annual review of nutrition, 19(1), 325-341. abstract
Ted Kallmyer BA, M.Ed., is an ISSA certified Specialist in Fitness Nutrition, Certified Trainer, the author or Healthy Eater, and a professional nutritional coach. If you need help reaching your weight loss/fitness goals see his personal coaching options.
Last Updated: March 21, 2021


  1. Daniel 5 months ago

    I have always been told to eat in a deficient, which lead me to eating around 1600 calories a day. But my macros say I need to eat more around 2000 max. Is under eating unhealthy? And, why are so many carbs recommended?

    • Ted Kallmyer (Certified Macro Coach) 5 months ago

      Hi Daniel, You have to be in a deficit to lose fat but you don’t want that deficit to be too severe. Otherwise, your muscle tissue will break down and thus your metabolic rate will slow. Carbs are your body’s preferred fuel and it’s actually not high but moderate. We live in a world that has a skewed view of carbs because of all the low carb fads and the myths they perpetuate.

  2. Jennifer Sun 5 months ago

    wow this was so helpful. I’ve been very active but was always intimidated to count macros. I’m new to this but and want to optimize my diet to help accomplish my fitness goals!

    • Ted Kallmyer (Certified Macro Coach) 5 months ago

      Hi Jennifer, So glad this calculator was helpful. All the best with your goals!

  3. Cynthia Bello 5 months ago

    Quick question, is this calculating net carbs or all carbs??

    • Ted Kallmyer (Certified Macro Coach) 5 months ago

      Hi Cynthia, The calculator is showing total carbs because it can be hard to find the net carb info for some foods you are tracking and it isn’t always accurate. You can track total carbs and then use your fiber intake as a buffer or a way to eat more carbs if your fiber intake is high. About 60-70% of fiber isn’t providing calories.

  4. Angie mcjunkin 5 months ago

    Hi I’m Angie I’m 53 disabled but weigh 319 lbs. I walk but have to quit cause then my hip and back start hurting. Help please!!!

    • Ted Kallmyer (Certified Macro Coach) 5 months ago

      Hi Angie, Luckily, counting macros is a great weight-loss method for those that have to be sedentary. However, since you have more than 100 pounds to lose my calculator won’t give you an accurate weight loss TDEE. Please see my article here: Determining Macros for Obese Individuals

  5. Doug 5 months ago

    Hi Ted,

    I’m 43, 95kgs at 6’2″ exercise average 10hrs per week and want to lose 8-10kgs but also I’m keen to maintain muscle mass whilst trimming up. I’ve used the calculator and it says Carbs 222g, Protein 78g and 57g of fat. But are these figures based upon shear weight loss and not maintaining muscle mass?
    Any advice would be gratefully received.

    • Ted Kallmyer (Certified Macro Coach) 5 months ago

      Hi Doug, Thanks for stopping by. The calculator uses a 20% deficit which is considered safe meaning that your muscle tissue should stay strong throughout the process as long as you’re keeping up with your workouts, of course.

  6. Ashley 5 months ago

    Hi! My name is Ashley, I’m a 36 y.o. female wanting to lose about 20lbs. I currently weigh 165. I have a sedentary job requiring me to sit at least 8 hrs a day. I do try to workout at least 5 times a week. I like cardio but also try to get in weights. The calculation has me at 1568 cals/day, c 167g, p 107g, f 52g. I just want to know if this sounds appropriate for my goal!
    Thank you so much!

    • Ted Kallmyer (Certified Macro Coach) 5 months ago

      Hi Ashley, It could be. How long is your workout? You should also calculate a sedentary set for the 3 days per week that you don’t exercise since your energy needs are different on those days.

  7. Micah 6 months ago

    Hello everyone!
    I am a sedentary worker at my job. I am almost 29 years old and a female. I believe that I am an endomorph because of my great ability to gain weight just by thinking of food. (I’m kidding). I am currently 267lbs and 5’3″. What would be the best way for me to capture my caloric intake and macros to lose 100lbs?
    Thank you!

    • Ted Kallmyer (Certified Macro Coach) 6 months ago

      Hi Micah, If you have a lot of weight to lose, traditional calculations like the ones used in the calculator aren’t optimal because fat tissue will skew the numbers if you have more than 40 pounds. Therefore, the best option would be to have your calculations done by an expert and who could also recommend ways to get some movement in throughout your week. You can check out my coaching page if you’re interested in some help with this. Personalized Macros Coaching

  8. gireth paul 6 months ago

    Im really confused mine says i need 2121 calories a day, it gives me total grams of carb protein and fat per meal, and when i add up all this it doesnt get close to 2121 calories a day, i need help, im really confused about the carb protein and fat grams per meal to 2121 calories a day it just doesnt sum up

  9. Wendy 6 months ago

    Thank you

  10. Sabrina Buchalski 6 months ago

    Let’s say it’s set for 1800 cals (to lose 10%) and has the macros set. When I burn 600 cals during a workout do I need to take in more than the 1800 cals& macros? I’m 5ft 4, 148 # and just want to get back to at leaat 140. 138 would b great. Getting back into workouts and trying to lean up post injuries this summer.. I usually do half ironmans and long rides in summer but not this summer bc everything canceled, no gyms open to lift heavy..I usually run hour or ride 30 to 40 miles. Or stepmill 45 to 60mins and weights at least 3 times i prefer 4 times a week.

    • Ted Kallmyer (Certified Macro Coach) 6 months ago

      Hi Sabrina, It’s been rough on all of us! Hang in there and glad you’re taking steps to get back on track. It depends on what you selected for the activity level. If you selected sedentary then yes you would add the 600 in for a workout day. If you selected “moderate” or “very active” then exercise calories have already been factored into the equation although it may not match exactly your specific burn.

  11. Rod 7 months ago

    I’m 65 sedentary and have my macros set at Cal 1500 , Protein 150, Fat 67, Carbs 75. I have about 30-40 lbs to lose and just received a glucose # of 103. Are my carbs set right?

    • Ted Kallmyer (Certified Macro Coach) 7 months ago

      Hi Rod, It looks like your carbs are a little low. 35-40% is better and make sure the carbs are from whole food sources. Eating healthier carbs and losing fat tissue will bring that fasting glucose number down.

  12. Raslam 7 months ago

    Hi.. i am female 37, 155 cm and currently 64 kg. I used to workout 6 days a week. I don’t want to lose more weight. I want to maintain and tone my body. I want my muscles to be strong. Pls help me with a proper diet plan. Thnking u in advance.

    • Ted Kallmyer (Certified Macro Coach) 7 months ago

      Hi Raslam, You would use the calculator above and set it to “maintenence”. This will keep you at roughly the same weight with normal weight fluctuation considered.

  13. Jeon sang bum 7 months ago

    Hello. I’m a 22 year old college student living in Korea. I’m here to find out information about carbs, protein, and fat percentages to bulk up to grow muscle size. I exercise about 6 times a week, and I exercise for 1 hour 30 minutes to 2 hours each time. I hope I can get good information.

  14. Leon Pyett 7 months ago

    After I’m done dieting roughly around 10% bodyfat should I start at maintenance calories for a while or is okay to go straight to gain calories?

    • Ted Kallmyer (Certified Macro Coach) 7 months ago

      Hi Leon, It’s better to do maintenance and then monitor things for a few weeks. After that, slowly increase things for lean gains.

  15. Cindy 7 months ago

    Hi there! I’m new to macros tracking. I’m 42 years old, over weight, trying to lose about 35-40 pounds and wondering what protein amount should I choose in the macro trackers? I just started doing cardio workouts 4-5 a week 30-45 minutes per session. Thank you!

    • Ted Kallmyer (Certified Macro Coach) 7 months ago

      Hi Cindy, Welcome! Use the “moderate” setting in your situation.

  16. Isabelle Evans 7 months ago

    HI I am 39 years old, I go to the gym 5-6 times a week for about 2 hours workout. My body fat is at 29% trying to go down to 20% but also not trying to slim down anymore. Trying to gain quads, and more butt muscle. I weight 171 lbs right now and feel like I cant get bigger, trying to gain 2 -3 inches in my quads and butt. Any advice?

    • Ted Kallmyer (Certified Macro Coach) 7 months ago

      Hi Isabelle, As with any fitness goal, diet is really important. Because you have 9% body fat reduction as your goal, it’s gonna be pretty impossible to focus on this goal while building significant muscle at the same time. I suggest you focus primarily on fat loss and then switch to lean gains when you’re closer to your 20% BF goal. During the fat loss process, you’d be looking to be in a safe deficit so that you at least maintain the muscle you currently have.

  17. Tyrel Dahl 7 months ago

    Hi Ted,

    Firstly, I love the article. Thank you, it is very informative and the calculator is interesting 🧐 and I have a question if I may?

    I exercise 7 days a week at very high intensity levels, I burn on average around 6,000 cal a day and am now eating just a little over 2100, I was only on 1,000 a day doing a VLCD.

    Which my doctor was on with, as I was using EAA with a spectrum of 18 and getting most of my bcaa I believe.

    My question is;

    Does too much exercise really decrease your weight loss goals, because the larger deficit of calories?

    Thanks in advance and I look forward to hearing a reply

    • Ted Kallmyer (Certified Macro Coach) 7 months ago

      Hi Tyrel,

      As I’m sure you’ve heard, learning balance is one of the keys to being successful at anything. This is true with diet and exercise. You have to balance your eating with the amount of exercise you do. Being too far out of balance in either direction isn’t good. So, if you want to exercise a lot make sure that your diet is in balance with that sans 20% for safe weight loss. If you don’t want to eat that much then reduce your exercise to bring things into better balance. Make sense? People think that using a VLCD is a shortcut but it really isn’t. They either slow your metabolism or the weight is quickly gained back. Slow and steady is the key to long-term success.

  18. Brett Jackson 8 months ago

    Hi, so my calorie results say for me to eat 2000 calories. I workout 6 days a week; burning between 400-500 calories each day. Is this accurate? So my net calories would be 1500-1600. I’m a 47yr old female; 5’7″, weigh 200lbs and body fat is 34%.

    • Ted Kallmyer (Certified Macro Coach) 8 months ago

      Hi Brett, If you entered your exercise level and selected “lose” then it’s already deducted 20% for fat loss so you wouldn’t make any additional subtractions.

      • Brett Jackson 8 months ago

        I did….and thank you for the quick reply!

  19. Rachel 8 months ago

    Hi Ted,

    I’m sure you get this question a lot. I’m having a hard time choosing my correct activity level. I currently do 45 minutes of peloton spin (mainly climb classes some times HIIT hit and hills) 3 days a week. I also so 30 minutes on the elliptical 3 days per week in the mornings. There are 2 days out of the week where I combine both workout one in the AM and the other in the PM. My workouts are during Mon-Fri. Sat & Sun are my rest days. With that being said, Which activity level would you say that I am? I am looking to lose no more than 10 pounds and also build muscle.

    I am 46 yo 145lbs.

    My guess would be to chose “light activity” and “lose 10%”

    Thanks in advance!


    • Ted Kallmyer (Certified Macro Coach) 8 months ago

      Hi Rachel, your exercise is a bit mixed since your calorie burn from spin is greater than the elliptical. And then when you combine them you have an even higher day. Since you want to build muscle you’ll need to be more congruent with your daily energy expenditure. You could do a sedentary set and then add exercise calorie burn back in as you do it. This would give you more accuracy on a given day. Also, you’re doing a lot of lower body training but it seems working out your upper body is a bit lacking. You may want to consider adding some strength training in. See my calorie burn calculator for more help. Calories Burned and Activity Calculator

      • Rachel 8 months ago


        I appreciate your response. I recently had arm surgery so this is the reason for the lack of upper body work. I’m going to give this macro’s counting a try!

        Thanks again!

        • Ted Kallmyer (Certified Macro Coach) 8 months ago

          You’re welcome. That makes sense. Thanks for clarifying and all the best getting started.

  20. Braydon Gillis 8 months ago

    Hi Ted,

    Thank you for this information, it is very informative.

    I am 45 years old, weigh 85kg and 174cm short :), I am looking to build muscle AND lose mid section fat (muffin top). I am on a strength and conditioning program , lifting reasonably heavy, 5 days per week.

    I am a bit lost on how I should adjust my macros to achieve muscle gain AND fat loss.

    What do you recommend?

    Thanks in advance.


    • Ted Kallmyer (Certified Macro Coach) 8 months ago

      Hi Braydon, You’re welcome and glad it’s useful for you. You have to be in a calorie deficit to lose fat so you would could start with “lose 10” but if you aren’t dropping the fat quick enough go for “lose” which is a 20% deficit. If you were a coaching client of mine, I would recommend starting at 20% since you have at least 5-10 kg to lose.