Macro Calculator Philippines
Estimate daily protein, carbohydrate and fat targets based on your calorie needs, activity level and weight goal.
- ✓Calculates calories from BMR and activity level
- ✓Shows protein, carbs and fat in grams per day
- ✓Includes maintenance, weight-loss and weight-gain goals
Calculate Your Macros
Enter your details and choose a goal and macro split.
Macro targets are general estimates. Individual needs can differ based on training, health, preferences and professional guidance.
What Are Macros?
Macros, short for macronutrients, are the nutrients your body uses in relatively large amounts: protein, carbohydrates and fat.
Protein
Protein supports tissue repair and maintenance. In calorie calculations, protein provides about 4 kcal per gram.
Carbohydrates
Carbohydrates are a major source of energy for daily activity and training. They provide about 4 kcal per gram.
Fat
Dietary fat supports several body functions and provides about 9 kcal per gram.
How the Macro Calculator Works
The calculator first estimates your daily calorie needs, then divides those calories across protein, carbohydrates and fat.
Step 1: Estimate daily calories
Your BMR is estimated with the Mifflin–St Jeor equation, then multiplied by your activity factor.
Step 2: Convert calories to grams
Each macro percentage is converted into calories, then divided by the calories per gram for that nutrient.
Protein: 4 kcal/g
Carbohydrates: 4 kcal/g
Fat: 9 kcal/g
Which Macro Split Should You Choose?
There is no single macro split that is perfect for everyone. These presets are simple starting points.
Balanced
30% protein, 40% carbohydrates and 30% fat. A general-purpose split for people who want a balanced starting point.
Higher Protein
35% protein, 35% carbohydrates and 30% fat. Useful for people who prefer a higher share of calories from protein.
Lower Carb
35% protein, 25% carbohydrates and 40% fat. A lower-carbohydrate option for people who prefer that eating pattern.
Macro Calculator vs Calorie Calculator
Both tools start with daily calorie needs, but a macro calculator goes one step further.
Calorie Calculator
Estimates the total calories you may need for maintenance, weight loss or weight gain.
Macro Calculator
Uses a calorie target and divides it into daily protein, carbohydrate and fat targets in grams.
Frequently Asked Questions
Quick answers to common questions about macros and daily macro targets.
What does a macro calculator calculate?
It estimates daily calories and divides them into protein, carbohydrate and fat targets based on a selected percentage split.
How many calories are in protein, carbs and fat?
Protein and carbohydrates provide about 4 calories per gram, while fat provides about 9 calories per gram.
Which macro split is best for weight loss?
No single split is best for everyone. Weight loss generally depends on maintaining an appropriate calorie deficit over time, while the macro split can be adjusted to personal preferences and needs.
Do I need to hit my macros exactly every day?
Small day-to-day differences are normal. Macro targets are estimates and are often more useful as a consistent planning range than as an exact requirement.
Should athletes use the same macro split?
Athletes may have different protein and carbohydrate needs depending on training volume, sport and goals. Personalised sports-nutrition guidance can be useful.
Why are my macro numbers different from another calculator?
Different calculators may use different calorie equations, activity factors, goal adjustments or macro percentages.
Need Your Daily Calorie Target First?
Use our Calorie Calculator to estimate maintenance, weight-loss and weight-gain calories before planning your macros.
Use the Calorie Calculator →