Macro Calculator
Calculate your daily macros — protein, carbs, and fat — based on your goals. Free TDEE and macro calculator.
Daily targets
⚠️ These are estimates based on the Mifflin-St Jeor formula. Individual needs vary. Consult a nutritionist or dietitian for personalised advice.
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Track patient nutrition and health goals in Tregovia
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Frequently asked questions
What are macros?
Macros (macronutrients) are the three main nutrient groups: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Every calorie comes from one of these three sources.
How much protein do I need per day?
General guideline: 0.8–1g per kg body weight for sedentary adults, 1.6–2.2g per kg for active people or those building muscle.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total calories you burn in a day including exercise. It's calculated from your BMR × activity multiplier using the Mifflin-St Jeor formula.
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