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Macro Calculator

Enter your stats and goal to get daily protein, carb and fat targets in grams — based on your TDEE.

  • No upload
  • Browser-based
  • Free
  • No signup
yr
cm
kg
Daily calories for your goal
0
calories per day
Protein0 g0 cal · 0%
Carbs0 g0 cal · 0%
Fat0 g0 cal · 0%
  • Maintenance calories (TDEE)0
  • Basal metabolic rate (BMR)0

Mifflin-St Jeor BMR with a 4/4/9 kcal-per-gram macro split. Runs entirely in your browser — an estimate, not medical advice.

Calculated in your browser.

How to use Macro Calculator

  1. Choose metric or imperial and enter your sex, age, height and weight.
  2. Pick your activity level — be honest, most people overestimate it.
  3. Select your goal: lose fat, maintain, or build muscle.
  4. Choose a diet split (balanced, low-carb or high-protein) and read your daily protein, carb and fat grams.

Common use cases

  • Fat loss.
  • Muscle gain.
  • Flexible dieting (IIFYM).

Tips

  • Protein and carbs are 4 kcal per gram, fat is 9 kcal per gram — that is how the grams are derived.
  • For muscle gain, a smaller surplus (about +250–300 kcal) adds less fat than a large one.
  • Re-check your numbers every few weeks as your weight and activity change.

Troubleshooting

Frequently asked questions

How does the macro calculator work?
It estimates your maintenance calories (TDEE) from the Mifflin-St Jeor equation, adjusts them for your goal, then splits the calories into protein, carbs and fat using your chosen diet ratio — at 4 kcal per gram of protein and carbs and 9 kcal per gram of fat.
What are macros?
Macronutrients — protein, carbohydrates and fat — are the three nutrients that provide calories. Hitting the right grams of each helps with fat loss, maintenance or muscle gain more precisely than counting calories alone.
Which diet split should I choose?
Balanced (40/30/30 carbs/protein/fat) works for most people. Low-carb (20/40/40) suits low-carb or keto-leaning diets, and high-protein (30/40/30) favours muscle retention while cutting. All keep protein high.
How much protein do I need?
This tool sets protein from your calorie split. A common guideline is roughly 1.6–2.2 g per kg of body weight when training; pick the high-protein split or adjust your goal if your target differs.
Is my data uploaded anywhere?
No. Everything is calculated entirely in your browser — nothing you enter is uploaded, stored or shared, and no signup is needed.