Diet & fitness
Macro Calculator
Find your daily calories and exact protein, carb, and fat targets. Choose a goal and a diet style, and get numbers you can actually eat to — free.
Based on the Mifflin-St Jeor equation
Your details
About you
Your daily targets
Calories & macros
Estimates use the Mifflin-St Jeor equation (or Katch-McArdle with body fat %) and standard activity multipliers. This is general information, not medical or nutrition advice.
How your numbers are calculated
- 01
Resting metabolism (BMR)
We estimate the calories your body burns at rest with the Mifflin-St Jeor equation — or Katch-McArdle if you provide body fat %.
- 02
Daily burn (TDEE)
Your BMR is multiplied by an activity factor (1.2 sedentary up to 1.9 extra active) to estimate total daily energy expenditure.
- 03
Calorie target
Your goal adjusts maintenance up or down. We hold targets at a sensible floor so deficits don't go too low.
- 04
Macro split
Your calories are divided by your chosen diet style and converted to grams at 4 kcal per gram for protein and carbs, 9 for fat.
Mifflin-St Jeor estimates BMR as 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years), then adds 5 for men or subtracts 161 for women.
Diet styles
Numbers in brackets are protein / carbs / fat as a share of calories.
Balanced (30/40/30)
An even, sustainable split that suits most people and goals.
High protein (40/30/30)
More protein to support muscle retention while losing fat.
Low carb (35/25/40)
Fewer carbs, more fat and protein — popular for appetite control.
Keto (25/5/70)
Very low carb and high fat, aimed at ketosis. Carbs kept minimal.
Questions
- What are macros?
- Macros — macronutrients — are protein, carbohydrate, and fat: the three nutrients that supply calories. Protein and carbs give about 4 calories per gram, fat about 9.
- Which formula does this use?
- Calories are based on the Mifflin-St Jeor equation, widely regarded as the most accurate predictive BMR equation for most adults. If you enter a body fat percentage, it switches to Katch-McArdle, which is based on lean body mass.
- How accurate is a macro calculator?
- These are well-validated estimates, not exact measurements. Real needs vary with genetics, training, and body composition, so use the numbers as a starting point and adjust based on how your weight responds over 2–3 weeks.
- How much protein do I need?
- Active people aiming to keep or build muscle often target around 1.6–2.2 g of protein per kg of body weight. The high-protein preset moves you toward the upper end of that range.
- Is this medical advice?
- No. It's general information. If you have a health condition, are pregnant, or want an aggressive change, talk to a doctor or registered dietitian.