Free Tool
Macro calculator
Calculate your daily calories and macronutrient targets — protein, carbs, and fat. Enter your stats, activity level, and goal to get a personalized split based on the proven Mifflin-St Jeor formula.
Daily calorie target
2,728kcal
127g
Protein · 19%
350g
Carbs · 51%
91g
Fat · 30%
Vero tracks these macros for you automatically — photo or describe a meal and it logs protein, carbs, and fat against your daily targets.
Track your macros with VeroHow the macro calculator works
Your results are built in four steps:
- 1.BMR — your Basal Metabolic Rate (calories burned at rest) is estimated with the Mifflin-St Jeor equation.
- 2.TDEE — BMR is multiplied by an activity factor to estimate your Total Daily Energy Expenditure.
- 3.Calorie target — a deficit is applied for weight loss, a surplus for muscle gain, or TDEE is kept flat to maintain.
- 4.Macro split — protein is set from body weight, fat as a share of calories, and carbs fill the rest.
Frequently asked questions
How are my macros calculated?
This calculator estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE). Your calorie target adjusts TDEE based on your goal (a deficit to lose, a surplus to gain). Protein is set from your body weight, fat as a percentage of calories, and carbohydrates fill the remainder.
What is a good macro split?
There's no single 'best' split, but a common, effective starting point is roughly 30–40% protein, 30–40% carbs, and 25–30% fat, adjusted for your goal. Protein matters most for body composition — aim for about 1.6–2.2 g per kg of body weight. Carbs and fat can be balanced to your preference and energy needs.
Should I eat in a calorie deficit to lose weight?
Yes. Fat loss requires consuming fewer calories than you burn. This calculator applies a moderate ~20% deficit for the weight-loss goal, which supports steady fat loss while keeping protein high to preserve muscle. Very aggressive deficits are harder to sustain and risk muscle loss.
How accurate is this macro calculator?
The Mifflin-St Jeor equation is one of the most accurate formulas for estimating calorie needs, but it's still an estimate. Real needs vary with genetics, muscle mass, and daily activity. Use the result as a starting point, track your progress for 2–3 weeks, and adjust calories up or down based on real-world results.
Keep exploring
Medically reviewed by Antonieta Rueda, MD and Ayham Shneker, MD · Last reviewed July 6, 2026
This calculator provides general estimates for informational purposes only and is not a substitute for personalized advice from a doctor or registered dietitian. Calorie and macro needs vary with health conditions, body composition, age, and pregnancy.