Macro Target Calculator

Daily Macro Targets

Calories {{ totalCalories }} Protein {{ proteinGrams }} g Carbs {{ carbGrams }} g Fat {{ fatGrams }} g Meals {{ meals_per_day }}

Sex:

Age:

years

Body weight:

Height:

Activity level:

Goal:

Weekly change rate:

Macro template:

Meals per day:

meals

Protein per weight:

Custom ratios (%):

Random seed:

Metric	Value	Copy
{{ row.metric }}	{{ row.value }}

Macro	Percent	Grams	Calories	Per meal	Copy
{{ row.macro }}	{{ row.percentDisplay }}%	{{ row.gramsDisplay }} g	{{ formatNumber(row.caloriesValue) }} kcal	{{ row.perMealDisplay }}
Total	100%	{{ macroTotals.gramsDisplay }} g	{{ formatNumber(totalCalories) }} kcal	{{ macroTotals.perMealCaloriesDisplay }}

Meal	Calories	Protein (g)	Tip	Copy
{{ meal.name }}	{{ meal.caloriesDisplay }} kcal	{{ meal.proteinDisplay }} g	{{ meal.tip }}

Set meals per day to at least 2 to receive suggestions.

Macro targets are estimates. Consult a registered dietitian or healthcare professional before making significant dietary changes, especially with medical conditions.

Tags: Body Metrics , Nutrition , Productivity

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Macronutrients are the main energy sources for the body, grouping protein, carbohydrate, and fat into a daily plan that reflects energy needs and eating habits. A macro ratio planner for meal prep helps turn calorie targets into practical grams.

Start with who you are and what you do, then align the mix to a goal so the numbers guide everyday choices. You provide sex at birth, age, body weight, height, usual activity, and a goal, then choose preset ratios or set a protein target per kilogram and fine tune the split.

Results show total calories and grams for each macro, with optional per meal targets that make portioning simpler. A breakdown view helps you see the balance at a glance and quick meal timing suggestions offer gentle nudges without dictating foods.

As a simple example, a woman aged 32 at 70 kilograms and 170 centimeters with light activity and a maintenance goal returns about 1983 calories with a balanced split. You can shift toward higher protein or lower carbohydrate and see the grams change immediately.

Numbers are estimates and depend on the quality of your inputs and your real activity. Use consistent units, be realistic about movement, and compare like with like across days to spot useful patterns.

This tool provides informational estimates and does not substitute professional advice.

Technical Details:

Energy needs are estimated from basal metabolic rate and daily activity. Basal metabolic rate (BMR) is computed with the Mifflin–St Jeor equation from body mass, height, age, and sex. Total daily energy expenditure (TDEE) multiplies BMR by an activity factor that reflects daily movement.

Daily target calories are the TDEE adjusted for a goal. Fat loss applies a percentage deficit, recomposition applies sixty percent of that deficit, muscle gain applies a surplus, and maintenance makes no change. The macro split allocates the target calories to protein, carbohydrate, and fat.

You can keep a preset ratio or set protein in grams per kilogram. When protein per kilogram is provided, protein calories are fixed first and capped at fifty percent of total calories. The remaining calories are divided between carbohydrate and fat in proportion to the chosen base ratio and then normalized to one hundred percent.

Comparisons are most meaningful for adults with stable routines. The logic accepts heights from 130 to 220 cm and ages from 15 to 90 years; inputs outside those bounds return errors. Weight can be entered in kilograms or pounds and is converted internally to kilograms.

\begin{array}{l} BMR (female) & = & round (10 \cdot w_{kg} + 6.25 \cdot h_{cm} - 5 \cdot a_{y} - 161) \\ BMR (male) & = & round (10 \cdot w_{kg} + 6.25 \cdot h_{cm} - 5 \cdot a_{y} + 5) \\ TDEE & = & round (BMR \cdot f) \\ C_{target} (maintain) & = & round (TDEE) \\ C_{target} (cut) & = & round (TDEE - \frac{p \cdot TDEE}{100}) \\ C_{target} (recomp) & = & round (TDEE - 0.6 \cdot \frac{p \cdot TDEE}{100}) \\ C_{target} (bulk) & = & round (TDEE + \frac{p \cdot TDEE}{100}) \end{array}

Symbols and units
Symbol	Meaning	Unit/Datatype	Source
BMR	Basal metabolic rate	kcal/day	Derived
TDEE	Total daily energy expenditure	kcal/day	Derived
wkg	Body weight	kg	Input
hcm	Height	cm	Input
ay	Age	years	Input
f	Activity factor	1	Derived from selection
p	Weekly change rate	% of TDEE	Input
Ctarget	Target calories	kcal/day	Derived
cal/g	Energy per gram	4 (protein, carbohydrate) · 9 (fat)	Constant

\begin{array}{l} {cal}_{m} & = & C_{target} \cdot \frac{%_{m}}{100} \\ g_{m} & = & \frac{{cal}_{m}}{{cal}_{per g}} \\ protein% & = & min (50, \frac{g/kg \cdot w_{kg} \cdot 4}{C_{target}} \cdot 100) \end{array}

Worked example. Sex female, age 32, weight 70 kg, height 170 cm, light activity, maintenance.

\begin{array}{l} BMR & = & round (10 \cdot 70 + 6.25 \cdot 170 - 5 \cdot 32 - 161) = 1442 \\ TDEE & = & round (1442 \cdot 1.375) = 1983 \\ C_{target} & = & 1983 \\ Protein g & = & \frac{1983 \cdot 0.30}{4} \approx 148.7 \\ Carbohydrate g & = & \frac{1983 \cdot 0.40}{4} \approx 198.3 \\ Fat g & = & \frac{1983 \cdot 0.30}{9} \approx 66.1 \end{array}

Interpretation: balanced energy with about 2.12 g/kg protein; per‑meal targets divide evenly when you set meals per day.

Goal strategy and effect
Goal	Adjustment	Implication
Maintenance	0% of TDEE	Hold weight steady.
Fat loss	0–25% deficit	Lower calories for gradual loss.
Recomposition	60% of chosen deficit	Milder deficit to support training.
Muscle gain	0–25% surplus	Higher calories for growth.

Units, precision & rounding

Decimal separator is a dot; integers are rounded with standard half‑up behavior.
BMR, TDEE, and target calories are rounded to whole kilocalories.
Macro grams show one decimal; percentages show one decimal; per‑meal calories are whole numbers.

Validation & bounds

Input validation rules
Field	Type	Min	Max	Step/Pattern	Error Text	Placeholder
Age	number	15	90	1	Age must be between 15 and 90.	32
Weight	number	positive	—	0.1 (UI)	Weight must be positive.	70
Weight unit	select	kg	lb	—	—	—
Height	number	130	220	0.1 (UI)	Height must convert to 130–220 cm.	170
Weekly change rate	number	0	25	1	Clamped to 0–25%.	15
Protein per weight	number	1.2 g/kg (UI)	3.0 g/kg (UI)	0.1	Overrides template when > 0. Switch units to enter g/lb.	1.6
Custom ratio	text	—	—	“p,c,f” (sum≈100)	Must contain three percentages that sum to 100.	30,40,30
Meals per day	number	0 (logic) · 2 (UI)	6	1	Values outside are reset to bounds.	3

Randomness, seeds & reproducibility

Meal timing suggestions use a simple pseudo‑random generator.
Providing a seed produces repeatable suggestions for the same inputs.
Sampling is with replacement; identical labels may appear across meals.

Networking & storage behavior

Calculations and exports run on your device with no server requests; copy, download, and document generation use client‑side APIs.

Step‑by‑Step Guide:

Set daily macronutrient targets and convert them into grams and optional per‑meal goals.

Choose Sex and enter Age.
Enter Body weight and Height with the correct unit.
Select Activity level that best matches your day.
Pick a Goal and adjust the weekly change rate if needed.
Keep a preset ratio or set Protein per weight and an optional custom ratio.
Optionally set Meals per day to see per‑meal targets.

Example: 70 kg, 170 cm, light activity, maintenance, balanced split → about 1983 kcal with 148.7 g protein, 198.3 g carbohydrate, 66.1 g fat.

Review the markers for BMR, TDEE, and protein density to sanity‑check the plan.

FAQ:

Is my data stored anywhere?

No. Inputs are processed on your device and are not sent to a server. Exports are generated locally.

Avoid entering sensitive medical information.

How accurate are the calorie estimates?

They use population equations and activity multipliers. Individual metabolism and day‑to‑day variance can shift needs by several percent.

Treat results as a starting point and monitor outcomes.

Which units are supported?

Weight accepts kilograms or pounds, height uses centimeters or inches with automatic conversion, age uses years, calories are in kilocalories, and macro grams use one decimal.

Can I work offline?

Yes after assets load. Calculations and exports do not require a network connection.

First load may need connectivity to fetch the chart layer.

How do I use a custom ratio?

Enter three comma‑separated percentages in the order protein, carbohydrate, fat. They must sum to about 100; otherwise an error appears.

What does protein per weight mean?

It is protein grams per kilogram or per pound of body weight. The tool stores the kg value internally, so switching units converts automatically before splitting remaining calories between carbohydrate and fat.

Are the meal suggestions diet advice?

They are generic timing prompts. Use them as light guidance, not as prescriptions for foods or meal sizes.

Why do per‑meal grams sometimes repeat?

Suggestions are random and sampling allows repeats. Provide a seed to reproduce the same sequence on later visits.

Troubleshooting:

No results showing — check that age, weight, and height are within bounds.
Height rejected — ensure the centimeters or inches you enter convert to 130–220 cm; switch units if a conversion looks off.
Target calories at zero — reduce the weekly change rate or pick a higher activity level.
Custom ratio error — ensure three numbers that sum to 100 with commas.
Per‑meal targets missing — set meals per day to at least 2.
Copy or download blocked — your browser may restrict clipboard or file saves; allow permissions and retry.
Chart not visible — switch to the breakdown tab after results appear.

If target calories calculate to zero or negative, inputs are inconsistent for the chosen goal. Lower the rate or adjust activity and try again.

Advanced Tips:

Tip Keep the same activity selection for a week before changing it.
Tip Use protein per weight to anchor meals, then nudge carbs for training days.
Tip Compare averages over seven days rather than chasing single‑day swings.
Tip For small deficits, prefer higher protein to preserve lean mass.
Tip Rerun the numbers when weight changes by 2–3%.
Tip Split snacks to catch up on protein if meals run light.

Glossary:

BMR: Basal metabolic rate in kilocalories per day at rest.
TDEE: Total daily energy expenditure after activity multiplier.
Protein density: Protein grams per kilogram (or per pound when converted) of body weight.
Macro ratio: Percentage split among protein, carbohydrate, and fat.
Deficit/Surplus: Calories below or above maintenance to change weight.
Activity factor: Multiplier that scales BMR to reflect movement.