Bodybuilding Macro Calculator
Calculate your perfect macronutrient ratios for muscle gain, fat loss, or maintenance. Determine optimal protein, carbs, and fat intake based on your goals.
Step 1: Personal Details
Macronutrient Basics
• Protein: 4 calories per gram (builds muscle)
• Carbs: 4 calories per gram (energy)
• Fat: 9 calories per gram (hormones)
Total Calories = Protein + Carbs + Fat
Step 2: Macro Preferences
Recommended Ratios
• Muscle Gain: 2.2-2.5g protein/kg
• Fat Loss: 2.0-2.2g protein/kg
• Maintenance: 1.6-2.0g protein/kg
• Fat: 20-30% of total calories
Your Macronutrient Profile
Daily Calorie & Macro Targets
Diet Type Comparison
| Diet Type | Protein % | Carbs % | Fat % | Best For |
|---|
Macro Calculation Formula
Step 1: Calculate Basal Metabolic Rate (BMR)
Mifflin-St Jeor Equation:
BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5 (men)
BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161 (women)
Step 2: Calculate Total Daily Energy Expenditure (TDEE)
TDEE = BMR × Activity MultiplierStep 3: Adjust for Goal
• Fat Loss: TDEE – 500 calories• Maintenance: TDEE
• Muscle Gain: TDEE + 300-500 calories
Step 4: Calculate Macros
Protein (g) = Weight(kg) × Protein RatioFat (g) = (Total Calories × Fat %) ÷ 9
Carbs (g) = (Total Calories – Protein Calories – Fat Calories) ÷ 4
Example Calculation
Example: 80kg Male, Moderately Active, Muscle Gain
1. BMR ≈ 1800 calories
2. TDEE = 1800 × 1.55 = 2790 calories
3. Goal: Muscle Gain = 2790 + 300 = 3090 calories
4. Protein: 80kg × 2.2g = 176g (704 calories)
5. Fat: 3090 × 0.25 = 772 calories ÷ 9 = 86g
6. Carbs: 3090 – 704 – 772 = 1614 calories ÷ 4 = 404g
Final: 176g Protein • 404g Carbs • 86g Fat • 3090 Calories
Sample Meal Plan (Based on Your Macros)
| Meal | Time | Food Suggestions | Approx. Macros |
|---|
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