Macro Calculator
Get your daily macros, protein, carbs, and fat, tailored to your body and goal. Enter your details and the calculator sets your calorie target, then splits it into gram targets you can actually track.
How the macro calculator works
Macros (macronutrients) are the protein, carbohydrate, and fat that make up your calories. The calculator sets your targets in three steps.
Step 1: Your calorie target
First it estimates your maintenance calories (TDEE) using the Mifflin-St Jeor equation, then adjusts for your goal, a deficit to lose weight, maintenance to hold steady, or a surplus to gain.
Step 2: Your protein
Protein is set to about 1.8 grams per kilogram of body weight, a research-backed amount that helps protect muscle while you lose fat and supports muscle growth. Protein is the macro worth getting right first.
Step 3: Fat and carbs
Fat is set to about 25 percent of your calories to support hormones and satiety, and the remaining calories go to carbohydrates for energy. You can adjust the balance to your preference, what matters most is hitting your calories and protein consistently.
Frequently asked questions
What are macros?
Macros, short for macronutrients, are the three nutrients that supply your calories: protein (4 calories per gram), carbohydrates (4 per gram), and fat (9 per gram). Counting macros means tracking not just how many calories you eat, but what those calories are made of.
How are my macros calculated?
The calculator estimates your daily calories from your stats and goal, sets protein based on your body weight (about 1.8 g/kg), allocates around 25 percent of calories to fat, and fills the rest with carbohydrates. The result is a gram target for each macro.
How much protein should I eat?
For most active people and those losing weight, roughly 1.6 to 2.2 grams of protein per kilogram of body weight per day is a well-supported range. This calculator uses about 1.8 g/kg, which sits comfortably in that range for most goals.
Do I need to hit my macros exactly?
No. Aim to get close, especially on protein and total calories, those matter most. Being within a few grams of your carb and fat targets is plenty. Consistency over the week beats hitting every number perfectly each day.
Can I change the macro split?
Yes. The split here is a balanced, evidence-based default, but carbs and fat are somewhat interchangeable for weight management as long as your calories and protein stay on target. Adjust to suit your preferences, training, and how you feel.