Physiq: Macro Calculator

Calculate Your Daily Macros

Get personalized calorie and macro targets based on your body, goal, and diet strategy.

Body Stats

Activity

Goal

Macro Strategy

Diet Modifiers (optional)

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 (1.375), moderate (1.55), or very active (1.725). This is your maintenance calories.

Goal adjustments are applied to TDEE: cut fat (-15%), build muscle (+10%), maintain (0%), or body recomp (-5% or maintenance if body fat is low). Your chosen macro strategy (high protein, keto, carnivore, etc.) then splits the remaining calories between protein, carbs, and fat.

Macro Calculator for Different Goals

Fat Loss Macros

A 15% calorie deficit with adequate protein (0.9–1.1g per lb) helps you lose fat while preserving muscle. Choose a strategy like high protein or low carb based on preference.

Muscle Gain Macros

A 10% surplus supports muscle growth. Prioritize protein (1.0–1.1g per lb) and enough carbs for training. Performance or high protein strategies work well.

Body Recomposition Macros

A slight deficit (-5%) or maintenance lets you build muscle and lose fat. Best for beginners. If body fat is very low (under 15% male / 23% female), we use maintenance.

Keto Macro Calculator

Keto keeps carbs under 5% of remaining calories and fat high (65%). Protein is moderate. Use the Keto strategy for this split.

Carnivore Macro Calculator

Carnivore sets carbs to zero and allocates 70% of remaining calories to fat. Protein comes from animal foods only.

Mediterranean Macros

Mediterranean uses 35% fat and 40% carbs of remaining calories, with moderate protein. Emphasizes olive oil, fish, and whole grains.

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.

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