Macronutrient Calculator

Berechnen Sie Ihre persönlichen täglichen Makronährstoffe in Sekundenschnelle.

Unser Makro-Rechner ermittelt Ihre ideale Eiweiß-, Kohlenhydrat- und Fettzufuhr basierend auf Ihrer Körperzusammensetzung, Ihrem Aktivitätsniveau und Ihrem Fitnessziel – egal, ob Sie Muskeln aufbauen, Fett verbrennen oder Ihr Gewicht halten möchten.

Imperial only. Tap Calculate, then Copy to save your line.

BMR → multiply by activity → adjust calories for your goal. Balanced macros shown as grams/day.

Supports ages 18–80.
Choose Moderate for training ~3–5x/week.
Choose how to set your daily calorie target.
If blank with Katch–McArdle, we'll fall back to Mifflin–St Jeor.
Ready to calculate. Enter your details above.
⚡ BMR: 0 kcal
Your goal: Maintain
Calories Protein Carbs Fat From Protein From Carbs From Fat
2932 183 g 367 g 81 g 732 kcal 1468 kcal 729 kcal

📚 Understanding Your Results

BMR (Basal Metabolic Rate)

The number of calories your body burns at rest, just to maintain basic functions like breathing, circulation, and cell production. Calculated using the Mifflin–St Jeor formula (or Katch–McArdle if you provide body fat %).

TDEE (Total Daily Energy Expenditure)

Your BMR multiplied by your activity level. This is the total calories you burn in a day with your current exercise habits. Your calorie target is based on TDEE adjusted for your goal (burn fat, build muscle, maintain, etc.).

Calories Per Macronutrient (4/4/9 Rule)

• Protein: 4 calories per gram — Essential for muscle repair and growth.
• Carbs: 4 calories per gram — Primary fuel source for energy and workouts.
• Fat: 9 calories per gram — Critical for hormone production and nutrient absorption.

How Your Macros Are Calculated

1. Protein is set first: Based on your target weight × protein per lb (1.0–1.5g/lb).
2. Calculate protein calories: Protein grams × 4 = protein calories.
3. Remaining calories: Total calories − protein calories.
4. Carbs & Fat split proportionally: Both decrease or increase together based on the remaining calories. Carbs get ~67%, Fat gets ~33% of what's left (based on standard ratios of 1.1g/lb carbs and 0.5g/lb fat).
5. Total calories verified: Protein calories + Carb calories + Fat calories = Your daily target.

How Your Calorie Target Is Determined

• Calculated: TDEE × your goal multiplier (e.g., build muscle = TDEE × 1.10).
• Target Weight: TDEE × goal multiplier, anchors all macros to your goal weight.
• Target Body Fat %: TDEE × goal multiplier, estimates weight at target BF%, anchors macros there.
• Manual Calories: You set the exact calorie target; macros adjust accordingly.

What Changes When You Adjust Protein per lb?

When you increase protein (1.0 → 1.2 → 1.5 g/lb), protein calories increase. Carbs and fat both decrease proportionally to keep your total calorie target consistent. This ensures higher protein intake without exceeding your daily calorie goal.

• Exercise: 15–30 mins of elevated heart rate activity.
• Intense Exercise: 45–120 mins of elevated heart rate activity.
• Very Intense Exercise: 2+ hours of elevated heart rate activity.
Disclaimer: Educational estimates only, not medical advice. Consult a qualified professional before changing diet, exercise, or medications.