Macro calculator
About 2,163 calories a day to stay the same.
| BMR | 1,395 kcal |
|---|---|
| TDEE | 2,163 kcal |
| Target | 2,163 kcal |
| Protein | 162 g |
| Carbs | 216 g |
| Fat | 72 g |
Planning numbers, not medical advice. Talk to a doctor before a big change. We keep a floor of 1,200 calories for women and 1,500 for men.
Turn these macros into cheap dinners and a grocery listHow this is calculated
BMR uses Mifflin-St Jeor (1990): 10 × kg + 6.25 × cm − 5 × age, plus 5 for men or minus 161 for women. TDEE multiplies BMR by the moderate factor (1.55). Lose subtracts 500. Gain adds 300. Floors are 1,200 calories for women and 1,500 for men. Balanced macros are 30% protein, 40% carbs, 30% fat. Gain muscle uses 1.8 g protein per kg when that is higher. Talk to a doctor before a big change.
Worked examples
Smaller body
2,013 TDEE · 2,013 target · 151 g protein · 201 g carbs · 67 g fat
Default on this page
2,163 TDEE · 2,163 target · 162 g protein · 216 g carbs · 72 g fat
Larger body
2,817 TDEE · 2,817 target · 211 g protein · 282 g carbs · 94 g fat
Cheap low-carb dinners
Oven-Roasted Herb Pork Loin
2 g carbs · 46 g protein · 620 kcal · estimated $3.03 a serving
Air-Fryer Steak Bites
2 g carbs · 36 g protein · 420 kcal · estimated $4.33 a serving
Hanger Steak with Herb Butter
2 g carbs · 46 g protein · 540 kcal · estimated $4.56 a serving
Estimated ingredient cost from Carby’s catalog and store price factors. Not live shelf prices. Package sizes, local prices, tax and food you already have can change your checkout total.
Your questions
How does this macro calculator work?
Calories come from Mifflin-St Jeor and your activity. Balanced is 30% protein, 40% carbs, 30% fat. Keto holds carbs at 25 g. Low carb holds carbs at 100 g. Protein and fat fill the rest. These are planning splits, not a prescription.
How do I turn macros into cheap low-carb dinners?
Pick keto or low carb in the form. The dinners under the calculator are catalog meals with fewer carbs, sorted by estimated ingredient cost. Open the budget meal planner for five dinners on your grocery budget. The cheapest meals for families tool sorts by cost for one person.
Does this include grocery cost?
The calorie math is free and local. Estimated dinner cost uses Carby catalog ingredient estimates, not live shelf prices. Open the dinner budget calculator for a grocery number, then the budget meal planner for five dinners that fit.
Does Carby count macros in the app?
No. Carby plans dinners around a grocery budget. Use this page for the number, then plan cheap dinners that fit. Your full list is in the budget meal planner.
Sources: Mifflin MD, St Jeor ST et al., Am J Clin Nutr, 1990. Activity factors 1.2–1.9 are the usual desk-to-labor multipliers. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2026. https://fdc.nal.usda.gov Updated October 29, 2026. Reviewed by the owner of Carby. Planning numbers, not medical advice.