Macronutrient Calculator: Protein, Carbs, and Fat for Gains

You can train as hard as you want, but if your diet isn’t aligned with your goals, you won’t see results.

This calculator determines your Total Daily Energy Expenditure (TDEE) and breaks it down into actionable macronutrients (Protein, Carbohydrates, and Fats) based on whether you want to build muscle (bulk), lose fat (cut), or maintain.

Macro Calculator

How the Calculations Work

BMR (Basal Metabolic Rate): We use the Mifflin-St Jeor equation, widely considered the most accurate standard formula for estimating resting metabolism. Source: Mifflin, M. D., et al. (1990). “A new predictive equation for resting energy expenditure in healthy individuals.”

Macros Distribution:

• Protein: Set to roughly 2.2g per kg of body weight to maximize muscle protein synthesis.
• Fats: Set to 25% of total calories to support hormone function.
• Carbohydrates: The remaining calories to fuel your workouts and recovery.

Caution: Calorie tracking is inherently inaccurate due to variations in food labels and individual digestion. Use these numbers as a starting point and adjust based on scale weight over a 2-week period.

(While you track your calories in the kitchen, track your workouts effortlessly in the gym with Beau. Check it out.)