Macro Calculator
Enter your age, body stats, activity level, and goal. We work out your calories using the trusted Mifflin-St Jeor equation, then split them into daily protein, carbohydrate, and fat targets.
This macro calculator does the full job in one go. It estimates the calories your body burns at rest, scales that up for how active you are, adjusts for your goal, then breaks the result into the three macronutrients your body runs on: protein, carbohydrates, and fat. You get a daily calorie target and exact gram targets you can actually shop and cook to.
It is built with Asian eating in mind, where meals often lean heavily on rice and noodles and protein is the macro most people fall short on. Whether you want to lose fat, hold steady, build muscle, or fuel performance, hitting your protein number while staying near your calorie target is what moves the needle. For practical ways to reach these numbers with hawker and home-cooked meals, read our macro guide for real life, or check your body weight status with the BMI calculator.
Enter Your Details
🥑 Your Daily Targets
⚚️ Medical disclaimer: This calculator gives general estimates for educational purposes only. It is not medical advice and is not a substitute for guidance from a qualified doctor or dietitian. Results are based on population-average formulas, and individual needs vary. If you are pregnant, have a health condition, or before changing your diet, please speak with a healthcare professional.
Asian diets and your macros
If your meals are built around rice, noodles, congee, roti, or bao, your natural macro split tends to run high in carbohydrates and a little short on protein. That is simply how many traditional Asian cuisines are structured, with grains and vegetables at the centre and meat or fish as a smaller feature. It is a genuinely healthy pattern, rich in fibre and plant foods.
The one place it often falls short of the targets above is protein. The easy fix is not to cut your rice, but to build the protein up around it. Add more tofu, tempeh, eggs, fish, chicken, dal, edamame, or dairy to the meals you already eat. A bowl of chicken rice, fish soup with extra fish, or tofu and greens over rice can hit your protein target while keeping the carbs you enjoy. Think of it as adding, not restricting.
How to Use This Calculator
Enter your stats
Age, sex, height, and weight feed the Mifflin-St Jeor equation, which estimates the calories you burn at rest.
Pick activity and goal
Your activity level scales resting calories into your TDEE, and your goal adjusts the target up or down.
Hit your gram targets
Track protein, carbs, and fat in grams. Protein is the number to prioritise every day.
Frequently Asked Questions
How are my macros calculated?
This calculator first works out your BMR using the Mifflin-St Jeor equation, which research rates as one of the most accurate for healthy adults. It multiplies your BMR by an activity factor to get your TDEE, adjusts the calories for your goal, then splits those calories into protein, carbohydrates, and fat. Protein and carbs give 4 calories per gram and fat gives 9, which is how the grams are worked out.
How much protein should I eat per day?
For active people building or preserving muscle, common guidance is 1.6 to 2.2 grams of protein per kg of body weight. Sedentary adults need less, around 0.8 to 1.2 g/kg. This calculator sets protein higher for the lose weight and build muscle goals, since protein protects muscle in a deficit and supports growth in a surplus.
What is the best macro split for losing weight?
There is no single best split, but a higher-protein approach around 40 percent protein, 30 percent carbs, and 30 percent fat tends to work well for fat loss. The extra protein keeps you full and protects muscle while you are in a calorie deficit. Total calories still matter most, so hit your calorie target first and your protein target second.
Do Asian diets make it hard to hit macros?
Traditional Asian diets built around rice, noodles, vegetables, and smaller amounts of meat or fish tend to be higher in carbohydrates and lower in protein than these targets. That is not bad, but it means protein is the macro most people need to add. Swapping in more tofu, eggs, fish, chicken, or dairy alongside your usual rice usually closes the gap.
Do macros matter more than calories?
Total calories drive whether you gain or lose weight, while your macro split shapes how much of that change is muscle versus fat. Two people eating the same calories with different macros can lose similar weight but look quite different. Adequate protein is the most important macro for keeping muscle during a calorie deficit.
The equation behind your numbers
Your calorie target starts with your Basal Metabolic Rate, the energy your body uses just to keep you alive at rest. This calculator uses the Mifflin-St Jeor equation, published by Mifflin and St Jeor in the American Journal of Clinical Nutrition in 1990. It is widely regarded as one of the most accurate BMR formulas for the general population, which is why it is the default in most clinical and fitness settings.
The formula is straightforward. For men, BMR equals 10 times weight in kg, plus 6.25 times height in cm, minus 5 times age, plus 5. For women, the last number is minus 161 instead of plus 5. Your BMR is then multiplied by an activity factor from 1.2 for sedentary up to 1.9 for very active to give your Total Daily Energy Expenditure, or TDEE. From there we adjust for your goal and split the calories into macros.
Source: Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition, 1990. Protein guidance based on general sports-nutrition ranges (1.6 to 2.2 g/kg).