Macro Calculator
Free Diamond Grade macronutrient calculator. Compute TDEE via Mifflin-St Jeor, then split calories into protein, carbs, and fat across seven presets — balanced, high-protein, low-carb, IIFYM custom, ketogenic, Mediterranean, and Zone. Get grams, calories, percentages, and a per-meal breakdown for 3, 4, 5, or 6 meals a day. Works for cuts, recomps, lean bulks, and aggressive bulks worldwide.
Your Profile
Moderate exercise 3-5 days per week.
Cut: Sustainable fat loss. Roughly 0.5-1% bodyweight per week. The default for most cuts.
Classic balanced split. Works for general fitness, recomp, and sustainable long-term eating without restriction.
Enter your profile
Pick a goal, choose a preset, and we'll split your daily calories into protein, carbs, and fat across your chosen number of meals.
Preset Comparison Table
| Preset | Protein | Carbs | Fats | Best For |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | Recomp, general fitness, long-term habit |
| High Protein | 40% | 30% | 30% | Cutting, physique prep, muscle retention |
| Low Carb | 30% | 20% | 50% | Blood sugar control, steady energy fat loss |
| IIFYM Custom | User | User | User | Advanced trackers, sport-specific tuning |
| Ketogenic | 25% | 5% | 70% | Nutritional ketosis, neurological diets |
| Mediterranean | 20% | 50% | 30% | Longevity, heart health, endurance athletes |
| Zone Diet | 30% | 40% | 30% | Crossfit, insulin control via blocks |
The Complete Guide to Macronutrient Targets
Macronutrients — protein, carbohydrates, and fat — are the three energy-providing nutrients your body uses to build tissue, fuel training, and run every metabolic process. Getting your daily macro split right is the single biggest lever for any nutrition goal: cut, recomp, lean bulk, or aggressive bulk all come down to how many calories you eat and how those calories are divided across the three macros. Total calories drive whether your body fat goes up or down. Macro ratios drive whether you keep the muscle you have built, build new muscle, sustain hard training, and stay full between meals. This calculator handles both layers in one pass: it computes your individualised TDEE using the Mifflin-St Jeor equation, applies a goal-based adjustment (anywhere from a 25% deficit to a 20% surplus), and then splits the result into seven diet presets so you can match the split to your lifestyle.
The first step is finding your TDEE — Total Daily Energy Expenditure. Mifflin-St Jeor (1990) predicts your basal metabolic rate from sex, weight, height, and age, then multiplies by an activity factor to account for movement and training. Mifflin-St Jeor is more accurate than the older Harris-Benedict equation, particularly for overweight and elderly populations, and is the current default at the American College of Sports Medicine, the Academy of Nutrition and Dietetics, and most evidence-based coaches. Our calculator runs the formula exactly as published, supports five activity tiers (sedentary through very active), and shows your BMR, TDEE, and goal-adjusted target side-by-side so you can see the math, not just a final number.
The second step is splitting those calories. We ship seven evidence-backed presets that cover virtually every mainstream diet philosophy. Balanced (30P / 40C / 30F) is the long-term default for general fitness and recomposition. High Protein (40P / 30C / 30F) is the cutting workhorse — the elevated protein preserves lean mass during a deficit and increases satiety. Low Carb (30P / 20C / 50F) suits people who feel better on reduced carbs without going full keto. IIFYM gives you full custom control over the split — great for advanced trackers and sport-specific tuning. Ketogenic (25P / 5C / 70F) drives nutritional ketosis. Mediterranean (20P / 50C / 30F) is the longevity champion and one of the most studied diets in human nutrition. Zone (30P / 40C / 30F) shares the balanced split but encourages eating in strict per-meal blocks. Every preset produces a clean grams / kcal / percentage readout plus a 3, 4, 5, or 6-meal breakdown so you can execute, not just calculate.
How to Use This Calculator
- 1. Enter Your Profile: Sex, age, weight, and height. Toggle between imperial (lbs/in or lbs + ft-in) and metric (kg/cm). The tool auto-converts when you change units.
- 2. Pick Activity Level: Be honest. Most people overestimate by one tier. Desk job + lift 3x/week is Moderate (1.55), not Active (1.725).
- 3. Choose Your Goal: Aggressive Cut (-25%), Cut (-15%), Recomp (0%), Lean Bulk (+10%), or Aggressive Bulk (+20%). Cut and Recomp are the right defaults for most people.
- 4. Pick a Preset: Balanced, High Protein, Low Carb, IIFYM custom, Keto, Mediterranean, or Zone. If unsure, start with Balanced for recomp or High Protein for a cut.
- 5. Calculate, Plan, and Track: Select 3-6 meals/day, hit Calculate, and copy the per-meal targets into your meal-prep plan. Re-run every 3-4 weeks as your weight changes.
Use Cases & Related Tools
Dialling In Daily Protein
Once you have your macro total, double-check your protein target against bodyweight benchmarks. Our dedicated Protein Intake Calculator cross-validates the 0.7-1.0 g/lb recommendation and shows protein-per-meal targets for muscle protein synthesis.
Tuning Carb Intake by Sport
Endurance athletes need different carb totals than physique athletes. Our Carb Calculator drills into sport-specific carb prescriptions (4-12 g/kg/day) and pairs nicely with the IIFYM preset here.
Hitting Minimum Fat for Hormonal Health
Dropping fat too low during a cut hurts testosterone and other hormones. Our Fat Intake Calculator sets a safe floor (typically 0.3-0.5 g/lb bodyweight or 20%+ of calories) so you avoid the classic contest-prep hormone crash.
Switching to a Ketogenic Diet
Ready to cut carbs to ketogenic levels? Our Keto Calculator pairs with this tool to dial in net carbs versus total carbs, set a fat target high enough to sustain energy, and verify you are truly under the ketogenic threshold.
Whatever your goal — aggressive cut, lean bulk, recomposition, or simply long-term health eating — the macro split is what turns a calorie target into a meal plan. Bookmark this calculator, run it whenever your bodyweight shifts by 10-15 lb, and re-tune your preset every 4-6 weeks if results stall. Pro tips: weigh food in grams (volume measurements are 20-40% off), plan protein first, front-load carbs around training, track for 7 days before adjusting, allow a 5% margin, and re-calculate every 10-15 lb of weight change since TDEE drops as you lose weight.
What Dietitians & Coaches Say
“I send every new nutrition client here as part of intake. The Mifflin-St Jeor TDEE, seven presets, and per-meal split do in 30 seconds what used to take me a 20-minute spreadsheet. The IIFYM custom mode is a clutch teaching tool for clients who want to design their own plan.”
“Diamond Grade. I used to bounce between three different macro tools to get a clean cut/bulk/recomp number. This one nails it on the first pass, the animated macro pie keeps clients engaged, and the per-meal stack is exactly what I needed for my 5-meal-a-day prep clients.”
“Most macro calculators ignore the Zone diet. This one ships a proper Zone preset alongside the standard splits, which is huge for the Crossfit community. The 4-meal per-meal breakdown matches Sears' block structure beautifully.”
“Endurance athletes finally have a macro tool that handles us. I push my marathoners onto the IIFYM custom with 20P/60C/20F at +5% TDEE and the calculator outputs perfect targets in metric. The kg/cm display is a small thing but it matters for non-US athletes.”
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