Macro Calculator
This free online macro calculator helps you estimate your daily calorie needs and ideal macronutrient breakdown based on your age, gender, weight, height, activity level, and fitness goals. Great for meal planning, tracking progress, or starting a new diet. Not sure how it works? See FAQ ↓
Daily Calories: kcal
Protein: g
Fat: g
Carbs: g
Frequently Asked Questions
What is a macro calculator?
A macro calculator estimates how many grams of protein, fat, and carbohydrates you need each day based on your body, activity level, and goals.
How accurate is this calculator?
It uses widely accepted formulas (like Mifflin-St Jeor) to provide estimates. For precise tracking, you may want to consult a nutritionist or use a metabolic test.
Should I choose metric or imperial units?
Use metric if you're more familiar with kilograms and centimeters, or imperial if you prefer pounds and inches. The calculator converts behind the scenes.
What does “goal” mean in the calculator?
Choosing a goal adjusts your daily calories. “Lose weight” subtracts calories, “Gain muscle” adds them, and “Maintain weight” keeps them steady.
How are the macros calculated?
Macros are split by percentage: 30% protein, 25% fat, and 45% carbohydrates. These ratios are common for balanced nutrition but can be adjusted based on your diet style.