About Macrograms

Macrograms calculates your BMR, TDEE, and macro targets, and converts the result straight into grams of protein, carbs, and fat -- not just a calorie number or a vague percentage split.

Where the numbers come from

BMR is calculated using the Mifflin-St Jeor equation, the formula most commonly recommended over the older Harris-Benedict equation for healthy adults. TDEE scales that by a standard set of activity-level multipliers. Macro splits use real, widely-used ratios for each diet style (see each calculator's FAQ for the specific split), not original research.

How to use the numbers

Treat the calorie target as a starting point, not a verdict. The formulas estimate the average person of your size and activity level; real people land 10-15% either side of it. Eat at the number for two to three weeks, weigh yourself under the same conditions each morning, and adjust by about 100-200 calories a day if the trend isn't moving the way you intended. The macro split matters less than the total for weight change, and more for how you feel: protein keeps you full and preserves muscle in a deficit, so it's the one number worth hitting consistently.

What this site doesn't do

It doesn't store what you enter, require an account, or replace medical or nutritional advice. These are standard estimation formulas, not a substitute for guidance from a doctor or registered dietitian, especially if you have an underlying health condition.