For Students
How to calculate your macros by hand
Same math our calculator runs automatically — worked out step by step, in case you need to show your work.
Step 1: Estimate BMR (Mifflin-St Jeor)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Step 2: Multiply by activity to get TDEE
Multiply BMR by a Physical Activity Level factor: 1.2 (sedentary) up to 1.9 (very active).[1]
Step 3: Adjust for goal
Multiply TDEE by ~0.8 for a fat-loss deficit, 1.0 to maintain, or ~1.1-1.15 for a muscle-building surplus.
Step 4: Set protein (grams), then convert to calories
Multiply body weight (kg) by a target g/kg (commonly 1.6-2.2 for active individuals), then multiply grams by 4 to get protein calories.
Step 5: Set fat (% of total calories), then convert to grams
Multiply total calories by a fat percentage (20-35%) to get fat calories, then divide by 9 to get grams.
Step 6: Remainder goes to carbs
Subtract protein and fat calories from total calories, then divide the remainder by 4 to get carb grams.
Keep reading: BMR vs. TDEE · Full macro calculator · How much protein per day