Physiq Macro Calculator

Calculate Your Perfect Macros — Free

Get personalized calorie and macro targets based on your body stats, goal, activity level, and eating style.

Body Stats

If you know your body fat %, we can calculate more accurate macros.

Goal

Your goal affects calories and macro targets.

Activity Level

Your activity level affects calories, protein needs, and carb needs.

Eating Style

Your eating style affects meal suggestions and food choices. Keto, carnivore, and PSMF also change how carbs and fat are set (PSMF adds a large deficit versus TDEE).

Dietary Restrictions & Preferences

These help us avoid foods that do not fit your needs.

USDA Food Database

Search any food to see macros per 100g. Generic foods are prioritized.

Based on Mifflin-St Jeor Equation and widely accepted macro guidelines.

How Are Macros Calculated?

We use the Mifflin-St Jeor equation to estimate your basal metabolic rate (BMR)—the calories your body burns at rest. BMR depends on your weight, height, age, and gender.

Your TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor—sedentary (1.2), light activity (1.35), moderate training (1.5), strength training (1.65), or endurance training (1.75). This is your maintenance calories.

Goal adjustments are applied to TDEE: cut fat (-20%), build muscle (+10%), maintain (0%), or body recomp (maintenance or a small deficit based on body fat %). Protein is then set from body composition, goal, and activity level, fat is anchored to a minimum threshold, and carbs fill the remainder. Your chosen eating style mostly affects meal suggestions, with keto and carnivore also capping carbs.

Macro Calculator for Different Goals

Fat Loss Macros

A 20% calorie deficit with goal- and activity-based protein helps you lose fat while preserving muscle. Eating style changes the foods, while keto and carnivore also lower carb intake.

Muscle Gain Macros

A 10% surplus supports muscle growth. Protein and carbs both rise with higher training demands, while eating style keeps meal suggestions aligned with how you prefer to eat.

Body Recomposition Macros

Recomp stays around maintenance unless body fat is higher, in which case we use a small deficit. Body fat % makes this more accurate.

Keto Macro Calculator

Keto caps carbs around 20-50 grams per day, keeps protein anchored, and shifts remaining calories into fat.

Carnivore Macro Calculator

Carnivore keeps carbs near zero and builds meals around animal-based protein and fat sources.

Mediterranean Eating Style

Mediterranean keeps the base algorithm intact while emphasizing olive oil, fish, legumes, whole grains, fruits, and vegetables.

Frequently Asked Questions

What are macros?

Macros (macronutrients) are the three main nutrients that provide calories: protein, carbohydrates, and fat. Tracking macros helps you hit specific nutrition targets for goals like fat loss, muscle gain, or maintenance.

How many macros should I eat to lose fat?

For fat loss, a moderate calorie deficit (about 15% below your TDEE) with adequate protein (around 0.9–1.1g per lb body weight) helps preserve muscle. Carbs and fat can be split based on your preference—low carb, balanced, or low fat.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total calories you burn per day, including your basal metabolic rate (BMR) and activity. It's used as the baseline to set calorie targets for cutting, maintaining, or building.

How much protein per pound of body weight?

General guidelines: 0.7–1.0g per lb for maintenance, 0.9–1.1g per lb for muscle gain or fat loss. If you know your lean body mass, 1.0g per lb of LBM is a solid target.

Is keto good for fat loss?

Keto can support fat loss by reducing appetite and keeping carbs very low (typically under 50g/day). It works for some people, but it's not required—a balanced deficit can be equally effective. Choose what you can sustain.

What is body recomposition?

Body recomposition means building muscle while losing fat at the same time. It typically works best with a slight calorie deficit or maintenance, adequate protein, and resistance training. It's more achievable for beginners or those returning to training.