Free Tool

Macro Calculator

Calculate your daily protein, carbs, and fat targets based on your total daily energy expenditure and fitness goal.

Age

Sex

Weight (kg)

Height (cm)

Activity Level

Goal

How It Works

Calculate your BMR

We use the Mifflin-St Jeor equation — the most validated formula for estimating basal metabolic rate.

Men: 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
Women: 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161

Multiply by activity level = TDEE

Your Total Daily Energy Expenditure is your BMR scaled by how active you are: Sedentary (x1.2), Lightly Active (x1.375), Moderately Active (x1.55), Very Active (x1.725), or Extremely Active (x1.9).

Adjust for your goal

Fat Loss: TDEE - 500 kcal
Maintenance: TDEE (no change)
Lean Bulk: TDEE + 250 kcal
Bulk: TDEE + 500 kcal

Split calories into macros

Each goal uses a different macro ratio:

Fat Loss: 40% protein / 30% carbs / 30% fat
Maintenance: 30% protein / 40% carbs / 30% fat
Lean Bulk: 30% protein / 45% carbs / 25% fat
Bulk: 25% protein / 50% carbs / 25% fat

Protein = 4 cal/g • Carbs = 4 cal/g • Fat = 9 cal/g

Note:These are starting points. Adjust based on how your body responds over 2-3 weeks. If you're not seeing progress, nudge calories by 100-200 kcal and reassess.

Track your macros daily in The Forge

Log meals, hit your protein target, and watch your body composition change over time — all in one app.

Not medical advice. Consult a healthcare professional before starting any exercise or diet programme.