Free Macro Calculator
Enter your stats below and get your personalised TDEE and daily macro targets — science-backed, free, and ready in seconds.
Your Results
SoulGainz has 94 high-protein meal prep recipes with verified macros. Pick your meals, get your grocery list, and batch cook a full week — every gram accounted for.
Common questions
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day. It accounts for your basal metabolic rate (the calories you burn at rest) plus the energy used during physical activity. Knowing your TDEE is the foundation of any nutrition plan: eat at TDEE to maintain weight, below it to lose fat, or above it to gain muscle. Without this number, you're guessing.
This calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula validated in clinical research. Your BMR is multiplied by an activity factor to give your TDEE, then adjusted up or down based on your goal. Macros are then set as follows:
Protein: 2.0 g per kg of bodyweight — the evidence-based range for supporting muscle retention and growth.
Fat: 0.8 g per kg — the minimum required for healthy hormone production and fat-soluble vitamin absorption.
Carbs: All remaining calories (after protein and fat are accounted for) divided by 4 calories per gram.
For most people pursuing fat loss or muscle gain, the research consistently points to 1.6–2.2 g of protein per kg of bodyweight per day. This calculator uses 2.0 g/kg — the upper-middle of that range — because it provides a comfortable buffer to protect muscle during a calorie deficit, and to maximise muscle protein synthesis when eating at maintenance or above.
The old recommendation of 0.8 g/kg is for sedentary individuals with no body composition goals. If you're training, you need significantly more.
Different calculators use different BMR formulas. The two most common are Harris-Benedict (1919, revised 1984) and Mifflin-St Jeor (1990). Multiple studies comparing the two have found Mifflin-St Jeor to be more accurate for the general population — which is why this calculator uses it.
Macro allocations also vary. Some calculators use fixed percentage splits (e.g. 30/40/30). We set protein first based on bodyweight, fat second as a minimum floor, then fill carbs with the remainder — which is more aligned with how sports dietitians actually prescribe macros for body composition goals.
Why it matters
Most people track calories loosely and wonder why progress stalls. Verified macros — especially protein — make the difference between spinning your wheels and actually building the body you're after.