Your Information
Activity Level
TDEE Multiplier: ×1.55 = 2,693 calories
Your Goal
Eat at maintenance to keep current weight
Diet Preference
Macro Breakdown
808 calories (30%)
1077 calories (40%)
808 calories (30%)
Daily Summary
Total Calories
2693
BMR
1737
TDEE
2693
Daily Fiber
38g
Per Meal (3 meals/day)
| Macro | Per Meal | Per Meal + Snack |
|---|---|---|
| Calories | 898 | 673 |
| Protein | 67g | 51g |
| Carbs | 90g | 67g |
| Fat | 30g | 23g |
Diet Comparison
| Diet Type | Protein | Carbs | Fat | Best For |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General health, maintenance |
| Low Carb | 40% | 20% | 40% | Fat loss, blood sugar control |
| Low Fat | 35% | 50% | 15% | Heart health, high activity |
| High Protein | 40% | 35% | 25% | Muscle building, athletes |
| Keto | 20% | 5% | 75% | Rapid fat loss, epilepsy |
| Zone | 30% | 40% | 30% | Athletic performance |
Compare Diet Approaches
Explore how changes affect your results
How Your Protein Intake Compares
Compared to the general population
Your Daily Protein
202 g
Percentile
95th
Above average - great job!
Distribution
10th
50
25th
75
Median
100
75th
140
90th
180
Population Average
100
Ideal Range
119 - 170
g
Your Ranking
Top 5%
5% are lower
Macro Tracking Tips
Optimized for your maintenance goal
Hit Your Protein Target First
Aim for 202g protein daily. Protein is the most important macro for body composition.
Track Food Accurately
Use a food scale and tracking app for best results. Estimates are often 20-30% off.
Eat 38g Fiber for Satiety
Fiber keeps you full longer and supports gut health during calorie restriction.
Daily Macros
Calories
2,693
per day
Frequently Asked Questions
What are macros (macronutrients)?
Macronutrients are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps ensure you get the right balance for your goals while meeting calorie targets.
How much protein do I need?
For most active people, 0.7-1g per pound of body weight is sufficient. Athletes and those building muscle may need 1-1.2g per pound. Sedentary individuals can often maintain with 0.36g per pound. This calculator adjusts based on your goals.
What is the best macro ratio for weight loss?
A higher protein ratio (30-40%) helps preserve muscle while losing fat. Moderate carbs (30-40%) provide energy, while healthy fats (25-35%) support hormones. The key is maintaining a calorie deficit while getting adequate protein.
Should I track macros or just calories?
Tracking calories works for weight management, but tracking macros optimizes body composition. Hitting protein targets helps build/preserve muscle. Balancing carbs and fats affects energy, satiety, and hormones. Macros matter more for specific fitness goals.
What is the keto diet macro ratio?
The ketogenic diet typically uses 70-75% fat, 20% protein, and 5% carbs (usually under 20-50g carbs daily). This extreme low-carb approach forces your body to burn fat for fuel (ketosis). It's effective for some but difficult to maintain.
How accurate is this macro calculator?
This calculator uses the Mifflin-St Jeor equation, which is accurate for most people within 10%. Individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use these numbers as a starting point and adjust based on results.
How this works
Formulas are implementations of published clinical or public-health equations. Calculations run in your browser — no inputs are transmitted to our servers and no account is required. The result is informational; it does not diagnose, treat, or replace advice from a clinician.
What this tool can’t do
When to consult a professional
Talk to a licensed healthcare provider before using the output of this tool to make a medical decision, especially if you have an underlying condition, are pregnant, or are on medication that affects metabolism or fluid balance.
Sources
- [1]Centers for Disease Control and Prevention (CDC)Official sourcecdc.govAccessed Apr 21, 2026
- [2]National Institutes of Health (NIH)Official sourcenih.govAccessed Apr 21, 2026
Full-stack software engineer specializing in embedded systems, web architecture, and AI/ML. Founder of Practical Web Tools. Built the gesture-controlled drone IP acquired by KD Interactive (Aura Drone, sold on Amazon).