💪 Free Macro Calculator
Get your personalized daily calorie and macronutrient targets. Enter your details and goal below for instant protein, carb, and fat recommendations.
What is this tool?
Our free macro calculator determines your daily calorie needs and optimal macronutrient split (protein, carbs, and fat) based on your body metrics and fitness goal. Whether you want to lose weight, maintain, or build muscle, this macronutrient calculator gives you personalized targets. It uses the Mifflin-St Jeor equation to calculate your BMR and TDEE, then adjusts based on your goal and converts macros to grams.
How it works
This protein calculator follows a three-step process: first, it calculates your BMR using the Mifflin-St Jeor equation. Second, it multiplies by your activity factor to find TDEE. Third, it adjusts calories based on your goal and splits the remaining calories into protein, carbs, and fat.
Carbs = 57% of remaining calories / 4
Fat = 43% of remaining calories / 9
Example: A 70kg person with 2,200 kcal TDEE on maintenance gets 140g protein, approx 225g carbs, and 75g fat.
How to use
- Enter your details - Gender, age, weight (kg), and height (cm).
- Select activity level - From sedentary to super active.
- Choose your goal - Lose Weight, Maintain, or Gain Muscle.
- Click Calculate - See your daily calories and macro grams.
Reference Table
| Goal | Calorie Adj. | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lose Weight | TDEE - 500 | ~30% | ~40% | ~30% |
| Maintain | TDEE | ~30% | ~40% | ~30% |
| Gain Muscle | TDEE + 300 | ~30% | ~40% | ~30% |
Protein is set at 2.0g per kg body weight. Remaining calories are split ~57% carbs and ~43% fat.
Frequently Asked Questions
Are these macros suitable for everyone?
They're designed for healthy adults with moderate fitness goals. Athletes, pregnant women, and individuals with medical conditions should consult a dietitian for personalized ratios.
Do I need to track macros every day?
Consistency matters more than perfection. Tracking 80% of your meals is often enough to see results. Many people find success tracking 5-6 days per week and taking 1-2 flexible days.
How often should I recalculate my macros?
Recalculate after every 5-10 kg (10-20 lb) of weight change, or if your activity level significantly changes. As your body composition changes, your calorie needs change too.
Tips & Advice
Focus on food quality, not just macro numbers. Prioritize lean proteins, whole grains, vegetables, and healthy fats. Drink plenty of water (aim for 2-3 liters daily) and get 7-9 hours of sleep. Use a food scale for accuracy when starting out. Remember that your daily macros are targets, not limits - being within 5-10 grams is perfectly fine. Combine your macro tracking with regular exercise for the best results. Use our macro calculator weekly to stay on track with your goals.