Protein is set first from your body-weight basis, fat is floored for hormonal health, and carbs fill whatever calories remain, not three arbitrary percentages pulled from a generic chart.
Enter your stats, activity level, and goal for an instant calorie target plus protein, fat, and carb grams. Add body fat percentage for lean-mass-based protein dosing.
The inputs the calorie and protein methods need.
From your basis and a hormonal-health floor, not a flat percentage.
The flexible macro, sized to what remains.
No hidden tiers. Start free, upgrade only when you want deeper analysis.
Enter your stats, activity level, and goal, then add body fat percentage if you know it for a sharper protein target.
Calories come from Mifflin-St Jeor BMR times an activity multiplier, adjusted roughly 20% down for fat loss or 15% up for muscle gain. Protein uses the same protein-basis method as the Calorie Planner, fat is floored at 20% for hormonal health (Volek 2002), and carbs fill the remainder.
Your split is built in a specific order, not three independent percentages.
Recalculate every 4-6 weeks or after any goal change.
Most macro calculators hand you a fixed split, 40% protein, 30% carbs, 30% fat, regardless of your body weight or goal. That approach gets the order backwards. Protein has the tightest evidence-backed range and the most direct effect on preserving lean mass, so it should be set first, in grams per kilogram, not as a percentage that shifts every time your calorie target changes. Fat gets a floor, not a target, dropping below roughly 20% of calories risks hormonal suppression (Volek 2002). Carbohydrates are the flexible macro, whatever calories remain after protein and fat are covered.
This tool estimates your BMR with the Mifflin-St Jeor equation, still the most validated general-population formula, then applies an activity multiplier to reach TDEE. From there, fat loss uses roughly a 20% deficit, the middle of the commonly supported 15-25% range before metabolic adaptation risk climbs meaningfully (Hall & Guo 2017). Muscle gain uses a modest 15% surplus rather than an aggressive one, research on athletes found slower, smaller surpluses produce a better ratio of lean mass gained to fat mass gained than rapid bulking (Garthe et al. 2013). For a deeper, adaptive version of this calculation that adjusts as your weight trend moves, use the Calorie Planner.
Dosing protein on a flat percentage of calories means a large calorie deficit accidentally drops your protein target too, exactly when you need it most to protect muscle. Setting protein first in g/kg keeps it stable regardless of how aggressive your deficit is. This tool uses the same basis-selection logic as the Protein Calculator, current body weight normally, adjusted for obesity, lean mass for measured athletic profiles, so your protein number does not quietly shrink when your calorie target does.
Once protein and fat are set, carbs fill the rest, which usually means most of your remaining calories on a moderate deficit and nearly all of them on a surplus. Rice, roti, oats, and fruit are practical carb sources for most Indian meal patterns. For fat, cooking oil, ghee, nuts, and full-fat dairy add up faster than most people track, two tablespoons of ghee alone is close to 200 calories. Use the Adaptive Diet Builder to turn these gram targets into an actual meal plan.