BMI TDEE

A macro calculator estimates your daily protein, carbohydrate, and fat targets based on your age, sex, height, weight, activity level, and goal (lose, maintain, gain). For example, an office worker who lifts 4x/week may need about 2,400 kcal with ~150 g protein, ~270 g carbs, and ~70 g fat.

Start with your Total Daily Energy Expenditure (TDEE), reduce by ~10–20% for a deficit, then split calories into macros: ~1 g of protein per pound of body weight, 25–30% of calories from fat, and the remainder from carbs.

For fat loss, higher protein with moderate carbs and fats (e.g., 40% protein, 30% carbs, 30% fat). For muscle gain, higher carbs with moderate protein and fats (e.g., 25% protein, 50% carbs, 25% fat). Adjust based on training volume and recovery.

They provide evidence-based estimates. Individual differences like NEAT (daily movement), sleep, stress, and genetics can shift real-world needs. Use the result as a starting point and adjust every 2–4 weeks based on body weight, measurements, and performance.

Calories control weight change, while macros influence body composition and performance. Meeting protein targets helps preserve or build muscle, carbs support training, and fats support hormone health.

Many people use carb cycling: more carbs and slightly less fat on training days, fewer carbs and slightly more fat on rest days. Protein typically stays steady across the week.

High-protein intakes are usually 1.0–1.2 g per pound of body weight daily, paired with moderate fats and carbs tailored to training and total calorie needs.

Typical keto macros are about 5–10% of calories from carbs, 20–25% from protein, and 65–75% from fat, aligned to your calorie target and activity level.

Hit protein targets using tofu, tempeh, seitan, lentils, beans, edamame, dairy or eggs (if not vegan), and plant protein powders. Keep fats from nuts, seeds, olive or avocado oil, and adjust carbs to fuel training.

Yes. Your daily macros remain the same; the feeding window changes (e.g., 16:8). Plan meals to meet protein and calorie targets within that window.

Differences usually reflect body size, composition, and hormones. Men often require more calories and carbs for similar activity; women may benefit from slightly higher dietary fats for hormonal health while still meeting protein goals.

Bulking adds a 10–15% calorie surplus (carbs usually increase). Cutting uses a 10–20% deficit (protein typically increases to preserve muscle). Fats and carbs are balanced to maintain energy and recovery.

Yes. Sedentary office work lowers daily burn, while walking commutes, stairs, and gym sessions raise it. Urban routines often lead to lower NEAT during work hours but higher planned exercise; set macros from TDEE and adjust using weekly progress.

BMR is your resting calorie need. TDEE is BMR multiplied by activity. Macros are how you divide TDEE into protein, carbs, and fats to support your specific goal.

Recalculate every 4–6 weeks, or after a 5–10 lb weight change, or when your activity pattern changes (e.g., new job commute, different training volume).

Use food diary apps (e.g., MyFitnessPal or Cronometer), scan labels, create staple meals, and weigh portions during the first weeks. Meal prepping on Sundays helps busy urban schedules.

Yes. Endurance training typically benefits from higher carbs; strength and CrossFit need adequate carbs and higher protein. Adjust day-to-day based on session length and intensity.

Good calculators include age in the BMR formula. As you age, prioritize protein and adjust calories based on results and recovery rather than age alone.

A 30-year-old, 175 lb office worker who lifts 3x/week might maintain on ~2,400 kcal. For fat loss at ~2,000 kcal: ~160 g protein, ~190 g carbs, ~65 g fat. Personalize based on weekly progress.

Yes. Counting macros supports flexible eating while hitting protein and calorie targets. It's typically more sustainable than restrictive fad diets, especially for busy urban lifestyles.