Free & private

Daily Macro Calculator

Find your daily calorie target and a practical protein, carb and fat split based on your body stats, activity level and fitness goal.

Your details

Choose the units you use every day.

yrs
cm
kg
🍽Your result will appear hereAdd your details, then select calculate to see your daily calorie and macro targets.
Estimated daily calories
0kcal
Protein
Carbs
Fat

Calories are estimated with the Mifflin-St Jeor equation and an activity multiplier. Macro targets are practical starting points, not medical prescriptions — adjust based on real-world progress and consult a professional for personalized nutrition advice.

How to use the macro calculator

This free calculator works with metric and imperial units. Enter your sex, age, height, weight and activity level, choose a goal, then select calculate. Everything runs locally in your browser, so nothing is uploaded or stored by this tool.

1. Enter your stats

Add your sex, age, height, weight and typical activity level.

2. Pick a goal

Choose cut, maintain or bulk to adjust your calorie target.

3. Review your macros

See daily calories plus protein, carb and fat targets in grams and %.

Understanding your macro targets

This tool first estimates your basal metabolic rate (BMR) using the Mifflin-St Jeor equation, multiplies it by an activity factor to estimate total daily energy expenditure (TDEE), then adjusts calories for your goal before splitting them into protein, carbohydrate and fat targets.

Calorie formula

Men: BMR = 10×kg + 6.25×cm − 5×age + 5. Women: BMR = 10×kg + 6.25×cm − 5×age − 161. TDEE = BMR × activity factor.

Macro split logic

Protein is set per kilogram of body weight (higher when cutting), fat is set near 25% of calories, and carbs fill the remaining calories.

Adjusting over time

Track your weight and energy over a few weeks and adjust calories or macros gradually based on real results.

How are my calorie needs calculated?

This calculator estimates your basal metabolic rate with the Mifflin-St Jeor equation, then multiplies it by an activity factor to estimate total daily energy expenditure (TDEE).

How much protein, carbs and fat do I need?

Protein is set relative to your body weight and goal, fat is set at roughly 25% of total calories, and the remaining calories are allocated to carbohydrates.

What if I want to lose or gain weight?

Choose the cut goal for a moderate calorie deficit, maintain to stay near your estimated maintenance calories, or bulk for a moderate calorie surplus.

Are these macro targets exact?

No. They are estimates based on population formulas. Actual needs vary with genetics, body composition and lifestyle, so adjust gradually based on real-world results.

Try another free calculator: BMR Calculator, Calorie Calculator, or BMI Calculator. Browse all online tools.