Macro Calculator

Daily targets for protein, fat, and carbohydrate become far easier to hit once you have concrete numbers to aim at, and those numbers shift depending on whether you want to build muscle, lose fat, or hold steady. Dialing in macros for the 2026 season keeps your eating aligned with your training instead of leaving it to guesswork, and it reduces the odds of shortchanging any single nutrient. The result is a plan that matches the goal you actually have.

Two stages produce the targets. First, your Basal Metabolic Rate is estimated with the Mifflin-St Jeor equation, then scaled by an activity factor to give Total Daily Energy Expenditure (TDEE). From that TDEE and your chosen goal, such as a 20% deficit for fat loss or a 15% surplus for muscle gain, the macros are distributed along common ratios: roughly 0.8-1.0 grams of protein per pound of body weight, somewhere between 20% and 30% of calories from fat, and whatever calories remain assigned to carbohydrates.

These figures are a starting point, and how your body responds to a given ratio is individual, so expect to nudge the targets as you gauge your energy, recovery, and results week to week. Micronutrients deserve attention too: building meals around whole, minimally processed foods ensures you take in the vitamins and minerals that a macro count alone never captures.