Macro Calculator
Free online macro calculator. Find your ideal daily protein, carbs and fat targets based on weight, height, activity level and fitness goal.
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Your Information
Daily Calorie Target
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Based on your TDEE and goal
PROTEIN
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CARBS
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FAT
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Macro Split
Protein
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Carbs
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Fat
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If the chart does not load, your split still appears here.
Per Meal (3 meals/day)
CALORIES
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PROTEIN
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CARBS
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FAT
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What are Macronutrients?
Macronutrients (or macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Getting the right ratio for your goals is crucial for building muscle, losing fat, or maintaining weight.
How We Calculate Your Macros
Our macro calculator uses the Mifflin-St Jeor formula to estimate your Basal Metabolic Rate (BMR), then applies your activity level to determine your Total Daily Energy Expenditure (TDEE). Based on your fitness goal, we adjust your calorie target and distribute macronutrients accordingly.
Macro Ratios for Different Goals
- Fat Loss: Higher protein (1.8g/kg) to preserve muscle, moderate carbs, moderate fat
- Muscle Gain: High protein (2g/kg), adequate carbs for energy, sufficient fat for hormones
- Maintenance: Balanced approach (1.6g/kg protein), flexible carb/fat split
Tips for Hitting Your Macros
- Track your food intake using an app like MyFitnessPal
- Aim to hit your protein target first, as it's most important for muscle
- Carbs and fats are flexible as long as total calories align
- Consistency over perfection — hitting targets within 5-10% is good enough