Calculator
Macro calculator
Enter your sex, age, height, weight and activity to get a daily calorie target and a protein, carbohydrate and fat split. It is the same arithmetic the Kaunto app uses to set your goals: resting energy from the Mifflin–St Jeor equation, an activity multiplier, a daily adjustment for the pace you choose, and a macro split as a share of calories. The result is an estimate to start logging against, not a prescription.
This calculator is for adults aged 16 and over. It does not account for pregnancy, medical conditions or medication; if any of those apply, get numbers from a qualified professional instead.
How the numbers are calculated
- Resting energy (BMR). Mifflin–St Jeor: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women. For the worked example (30-year-old man, 180 cm, 80 kg) that is 1,780 kcal.
- Maintenance. BMR × an activity multiplier that covers your whole day, job and training together: 1.2 sedentary, 1.3 light, 1.4 moderate, 1.5 very active, 1.65 extremely active. The scale is deliberately lower than the classic 1.2–1.9, which assumes an active baseline and reads high for a desk job plus the gym. The example at moderate activity is 2,492 kcal.
- Goal. Maintain keeps that number. Lose or gain moves it by the pace you pick: 250, 500, 750 or 1,000 kcal a day for 0.25, 0.5, 0.75 or 1 kg a week, the usual 7,700 kcal-per-kilogram convention. The example, losing 0.5 kg a week, lands at 1,992 kcal. A target is never set below 1,500 kcal for men or 1,200 kcal for women.
- Macro split. The calories divide by a preset share: Balanced is 25 % protein, 45 % carbohydrate and 30 % fat; High Protein 40, 35 and 25; Keto 25, 5 and 70. Balanced is the default, as in the app.
- Grams. Each share of calories divided by 4 kcal per gram for protein and carbohydrate, and 9 for fat. For the example's 1,992 kcal on Balanced that is 125 g protein, 224 g carbohydrate and 66 g fat.
Maintenance calories by weight and activity
Computed with the same equation for a 30-year-old of average height. Use the calculator above for your own height and age.
Men, 30 years, 175 cm
| Weight | Sedentary | Light | Moderate | Very Active | Extremely Active |
|---|---|---|---|---|---|
| 55 kg | 1,799 kcal | 1,949 kcal | 2,099 kcal | 2,249 kcal | 2,473 kcal |
| 65 kg | 1,919 kcal | 2,079 kcal | 2,239 kcal | 2,399 kcal | 2,638 kcal |
| 75 kg | 2,039 kcal | 2,209 kcal | 2,379 kcal | 2,549 kcal | 2,803 kcal |
| 85 kg | 2,159 kcal | 2,339 kcal | 2,519 kcal | 2,699 kcal | 2,968 kcal |
| 95 kg | 2,279 kcal | 2,469 kcal | 2,659 kcal | 2,849 kcal | 3,133 kcal |
| 105 kg | 2,399 kcal | 2,599 kcal | 2,799 kcal | 2,999 kcal | 3,298 kcal |
Women, 30 years, 163 cm
| Weight | Sedentary | Light | Moderate | Very Active | Extremely Active |
|---|---|---|---|---|---|
| 55 kg | 1,510 kcal | 1,635 kcal | 1,761 kcal | 1,887 kcal | 2,076 kcal |
| 65 kg | 1,630 kcal | 1,765 kcal | 1,901 kcal | 2,037 kcal | 2,241 kcal |
| 75 kg | 1,750 kcal | 1,895 kcal | 2,041 kcal | 2,187 kcal | 2,406 kcal |
| 85 kg | 1,870 kcal | 2,025 kcal | 2,181 kcal | 2,337 kcal | 2,571 kcal |
| 95 kg | 1,990 kcal | 2,155 kcal | 2,321 kcal | 2,487 kcal | 2,736 kcal |
| 105 kg | 2,110 kcal | 2,285 kcal | 2,461 kcal | 2,637 kcal | 2,901 kcal |
Macro splits at 2,000 kcal
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 25% · 125 g | 45% · 225 g | 30% · 67 g |
| High Protein | 40% · 200 g | 35% · 175 g | 25% · 56 g |
| Keto | 25% · 125 g | 5% · 25 g | 70% · 156 g |
To see what those grams look like on a plate, the foods reference lists protein per serving for 1,200 USDA foods, for example roasted chicken breast, whole eggs and Greek yogurt.
Frequently asked questions
How are my macros calculated?
Resting energy comes from the Mifflin–St Jeor equation, multiplied by an activity factor from 1.2 to 1.65 to give maintenance calories. Losing or gaining moves that by 250 to 1,000 kcal a day depending on the pace, with a floor of 1,500 kcal for men and 1,200 for women. The calories then divide by the macro split you pick. It is the same calculation the Kaunto app uses.
How accurate is a macro calculator?
Mifflin–St Jeor predicts resting energy within about 10 % for most adults, and the activity multiplier adds more uncertainty than the equation itself. Treat the result as a starting point: log for two to three weeks, compare your weight trend with the target, and adjust by 100–200 kcal at a time.
What do the macro splits mean?
Each is a share of calories: Balanced is 25 % protein, 45 % carbohydrate and 30 % fat, High Protein 40/35/25, and Keto 25/5/70, the three presets the Kaunto app offers. The calculator turns each share into grams at 4 kcal per gram of protein or carbohydrate and 9 per gram of fat.
What is the difference between BMR and TDEE?
BMR (basal or resting metabolic rate) is the energy your body uses at complete rest. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor, and is the number to eat at to hold your weight steady.
Does the calculator store my details?
No. The arithmetic runs in your browser and nothing is sent to a server or saved.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.
Once you have a target, how to count macros covers logging it day to day, and the best macro split for cutting explains what to change when progress stalls.