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2,693
calories per day
BMR: 1,737 cal · TDEE: 2,693 cal
202g
808 cal · 30%
269g
1,077 cal · 40%
90g
808 cal · 30%
Macro Breakdown
Formula
BMR (male) = 10×W(kg) + 6.25×H(cm) − 5×Age + 5
TDEE = BMR × 1.55 (activity multiplier)
Calorie Target = TDEE (maintenance)
Protein = 808 cal ÷ 4 = 202g
Carbs = 1,077 cal ÷ 4 = 269g
Fat = 808 cal ÷ 9 = 90g
This tool is for informational purposes only and is not medical or professional nutritional advice.
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What is Macro Calculator?
The HIF Logic Macro Calculator computes your daily calorie target and breaks it down into grams of protein, carbohydrates, and fat based on your personal stats, activity level, and fitness goal. It uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), applies an activity multiplier to get your Total Daily Energy Expenditure (TDEE), and then splits those calories into macronutrients using your chosen macro ratio. Mifflin-St Jeor Equation: Male: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 Female: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161 TDEE = BMR × Activity Multiplier, then adjusted by your goal (deficit for fat loss, surplus for muscle building). Macros are calculated using: protein = 4 kcal/g, carbs = 4 kcal/g, fat = 9 kcal/g. Choose from preset macro splits (Balanced, High-Protein, Low-Carb, Keto) or let the tool calculate based on standard protein-per-lb targets for your goal.
How to Use This Tool
- 1
Enter your age, biological sex, weight (lbs), height (feet + inches), and activity level.
- 2
Select your goal: Maintain, Lose Fat, or Build Muscle.
- 3
Choose a macro split preference: Balanced, High-Protein, Low-Carb, or Keto-style.
- 4
View your daily calorie target and grams of protein, carbs, and fat with a visual bar breakdown.
Real-World Use Cases
Starting a Cutting Phase
Select "Lose Fat" with a High-Protein split to preserve muscle while in a calorie deficit. The calculator gives you a protein target high enough to maintain lean mass while trimming carbs and fat to create the deficit.
Lean Bulk for Muscle Building
Select "Build Muscle" with a Balanced split to add a moderate calorie surplus. The macro breakdown ensures enough protein for muscle synthesis and enough carbs to fuel hard training sessions.
Keto Diet Setup
Choose the Keto-style split to see a macros breakdown with very low carbs (typically under 50g), moderate protein, and high fat — making it easy to plan meals that keep you in ketosis.
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Frequently Asked Questions
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