How do I use the Macro Calculator?

Select your gender and enter your age. Enter your weight and height (supports kg/lbs and cm/inches). Choose your activity level from sedentary to very active. Select your goal: lose weight, maintain, or bulk. Click Calculate macros to see your daily targets.

Is the Macro Calculator free?

Yes, the Macro Calculator is completely free. It runs entirely in your browser with no signup, no download, and no data sent to any server.

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Macro Calculator

Calculate daily protein, carbs, and fat targets based on your stats, activity level, and fitness goals.

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Macro calculator

Calculate your daily macronutrient needs

Get personalized protein, carb, and fat targets based on your stats and goals.

Gender Age Weight

Height

Activity level Goal

How to use

How to Use the Macro Calculator

1 Select your gender and enter your age.
2 Enter your weight and height (supports kg/lbs and cm/inches).
3 Choose your activity level from sedentary to very active.
4 Select your goal: lose weight, maintain, or bulk.
5 Click Calculate macros to see your daily targets.

The Macro Calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), then multiplies by your activity factor to get Total Daily Energy Expenditure (TDEE). Your goal adjustment adds or subtracts calories — typically -500 for weight loss or +250-500 for muscle gain. Macros are split at 30% protein, 40% carbs, 30% fat.

Protein provides 4 calories per gram and is essential for muscle repair and growth. Carbohydrates provide 4 calories per gram and fuel high-intensity exercise. Fat provides 9 calories per gram and supports hormone production. The 30/40/30 split is a balanced starting point — athletes may increase protein to 35-40%, while endurance athletes may increase carbs.

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