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Macronutrient Calculator — Protein, Carbs & Fat (2025)

Last verified: May 2025

Get personalized daily macros (protein, carbs, fat) for your weight loss, muscle gain, or maintenance goals using the Mifflin-St Jeor formula.

Daily Macros — Maintenance

2693 cal

Daily Calorie Target

154g

Protein

351g

Carbohydrates

75g

Fat

1737 cal

BMR

Your BMR is 1737 cal. TDEE is 2693 cal. Target: 154g protein, 351g carbs, 75g fat.

Analysis & insights

Targeting 2,692.902 cal/day for your maintenance goal: 154.22128g protein (23%), 74.802845g fat (25%), 350.6979237500001g carbs (52%). Consider bumping protein toward 25-30% — it's the single most-impactful macro shift you can make for body composition.

Balanced macro split

Solid protein intake with room for healthy fats and carbs. Appropriate for most goals.

Risk & benchmark gauge

Current band

Adequate

Protein at 23% of calories

0255075100
Too lowAdequateBalancedHigh

Industry benchmarks

  • Your protein154.22128g (23%)
  • Your fat74.802845g (25%)
  • Your carbs350.6979237500001g (52%)
  • Target protein25-35% of cal
  • Target fat20-35% of cal
  • Target carbs30-55% of cal

Key insights

Protein is the non-negotiable

Carbs and fats are flexible — what matters is total calories + adequate protein. Don't stress over precise carb/fat ratios; do hit your protein number daily.

Fiber matters separately

Macro calculators don't target fiber. Aim for 25-35g/day (mostly from vegetables, fruit, legumes, whole grains). Fiber improves satiety and gut health independently of macros.

Recommended actions(4)

Hit protein first, calories second, carbs/fat last

High priority

Build each meal around a protein source. Calories handle weight direction; protein handles body composition.

Impact: High-protein dieters retain ~50% more lean mass during weight loss vs equal-calorie low-protein.

Spread protein across 3-4 meals

High priority

Muscle protein synthesis caps around 30-40g per meal. Hitting your daily target in one big serving wastes the rest.

Use whole-food sources first

Medium priority

Chicken, beef, fish, eggs, greek yogurt, cottage cheese, beans, lentils. Protein powder for convenience, not as the foundation.

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This tool is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for advice specific to your situation.