Free calculator
Macro calculator
Calories and macros for your goal: protein first (it protects muscle and keeps you full), a healthy share of fat, and carbs for the rest. The same numbers the BindTrue app gives its members.
Your result
1,500 calories a day
Your maintenance is about 2,050 kcal a day.
- Protein150 g40% · 600 kcal · at least 110 g
- Fat45 g27% · 405 kcal
- Carbs125 g33% · 500 kcal
That is about 50 g of protein per meal over 3 meals. Water: about 2.2 L a day, plus 0.5 L on workout days.
Protein is based on 150 lb, your weight at a BMI of 25: extra body fat doesn’t need extra protein.
The fat-loss target never goes below 1,300 kcal a day for women or 1,600 for men, so yours stops there.
Your estimated burn is below 1,200 kcal a day, so these numbers are not a diet to follow: don’t eat less than 1,200 kcal a day unless a doctor supervises it, and ask your doctor or a dietitian before you cut calories.
How your macros are calculated
- Calories: your TDEE (Mifflin-St Jeor × activity), then −25% to lose fat or +8% to build muscle. The fat-loss target never goes below 1,300 kcal for women or 1,600 for men.
- Protein: 2.2 g per kg of body weight (about 1 g per lb), and at least 1.6 g per kg. Above a BMI of 25 it is based on the weight you would have at a BMI of 25.
- Fat: 27% of your calories, inside the 20–35% range of the Dietary Reference Intakes.
- Carbs: the calories that are left (4 kcal per gram; protein 4, fat 9).
Do the numbers have to be exact?
No. Hit your calories and your protein most days; fat and carbs can swing from day to day without changing much. A simple way to get close without weighing food: at each meal fill half the plate with vegetables, a quarter with protein (palm-sized) and a quarter with carbs (fist-sized), plus a thumb of fat.
Sources
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247. doi.org/10.1093/ajcn/51.2.241
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. doi.org/10.1136/bjsports-2017-097608
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press; 2005. doi.org/10.17226/10490
More free calculators
- TDEE calculator Your maintenance calories: how much you burn in a day.
- Calorie deficit calculator How much to eat to lose weight at a safe pace.
- Protein calculator How much protein you need a day, and per meal.
- One-rep max calculator Estimate your 1RM from any set of 1–12 reps.
For healthy adults 16 and older. This is general information, not medical advice.