Macro Calculator
Enter your body stats and goal to get your daily calorie target plus a protein, carb and fat split in grams. Built on your BMR and TDEE, in metric or imperial units.
← Back to all toolsFirst, find your BMR and daily calories →Activity level
Goal
Enter your details and goal to see your calorie and macro targets.
What are macronutrients?
Macronutrients are the three energy-providing nutrients: protein, carbohydrates and fat. Protein and carbs provide about 4 kcal per gram, fat about 9 kcal per gram.
Your daily needs depend on your weight, activity level and goal. This tool splits your daily calorie target into grams of each macronutrient.
How we calculate it
We first estimate BMR with the Mifflin-St Jeor equation, multiply by an activity factor to get TDEE, adjust for your goal, then split the macros:
| Item | Calculation |
|---|---|
| Calorie target | Lose = TDEE × 0.8; maintain = TDEE; gain = TDEE × 1.15 |
| Protein | 1.6–2.0 g per kg of body weight (by goal) |
| Fat | 25% of calories ÷ 9 kcal/g |
| Carbs | Remaining calories ÷ 4 kcal/g |
Keep in mind
These numbers are estimates. Your actual needs also depend on:
- Training type and intensity
- Metabolism and hormones
- How accurately you track food
- Personal preference and tolerance
Frequently asked questions
What are macronutrients?
Macronutrients are the three energy-providing nutrients: protein, carbohydrates and fat. Setting target grams for each helps you eat a more balanced diet.
How much protein should I eat?
A common guideline is 1.6–2.2 g per kg of body weight — higher when losing weight or building muscle, lower for sedentary people. This calculator picks based on your goal.
How many carbs should I eat when cutting?
Here we set protein and fat first, then give the remaining calories to carbs. This helps preserve muscle while you lose weight.
Will eating fat make me fat?
Not by itself — a calorie surplus does. Fat is an essential nutrient, and around 25% of calories from fat is a common, sensible ratio.
Does this calculator store my data?
No. All calculations run locally in your browser. Your inputs are never uploaded or saved.