Macro Calculator
Calculate your daily protein, carbohydrates, fats and calorie target for weight loss, weight maintenance or muscle gain. This calorie and macro calculator gives estimated targets in grams using your body measurements and activity level.
YOUR ESTIMATED DAILY CALORIE TARGET
Estimated daily intake for your selected goal.
Daily protein
Daily carbs
Daily fat
Your macro breakdown
Share of calories from each macronutrient.
Macros per meal
Daily totals divided evenly across your selected meals.
This is a planning average, not a requirement to eat identical meals.
Calculation summary
Review the estimates used to create your targets.
| Calculation | Estimate |
|---|---|
| BMR (Mifflin–St Jeor) | — |
| Activity-adjusted maintenance | — |
| Selected calorie target | — |
| Calories represented by macros | — |
What are macros?
Understand the three macronutrients in your daily diet.
Protein
Protein supports tissue repair and muscle maintenance. Sources include beans, lentils, eggs, dairy, tofu, fish and lean meat. Each gram provides about 4 calories.
Carbohydrates
Carbohydrates provide energy for daily activities and exercise. Whole grains, fruit, vegetables and legumes can contribute carbohydrates and useful fiber. Each gram provides about 4 calories.
Dietary fat
Dietary fat supports essential body functions and helps absorb fat-soluble vitamins. Choose a variety of unsaturated fat sources such as nuts, seeds, olive oil and avocado. Each gram provides about 9 calories.
Calories and energy balance
Calories estimate energy intake. Weight change depends on long-term energy balance, individual physiology, health and behavior—not a calculator result alone.
How to use this macro calculator
- Enter your age, sex used for the equation, height and weight.
- Select the activity level that best represents your typical week.
- Choose weight loss, maintenance or muscle gain, or enter your own calorie target.
- Pick a macro split and the number of meals you prefer.
- Select Calculate My Macros to see estimated daily grams and per-meal averages.
Reassess your results as your body weight, activity and goals change. The estimates are starting points rather than exact measurements of metabolism.
Frequently asked questions
What is a macro calculator?
A macro calculator estimates how many grams of protein, carbohydrates and fat you could consume each day based on a calorie target and a chosen distribution of calories among the three macronutrients.
How does this calorie and macro calculator work?
It estimates basal metabolic rate using the Mifflin–St Jeor equation, multiplies BMR by an activity factor to estimate maintenance calories, adjusts that estimate according to your selected goal, then converts macro calorie percentages into grams using 4 calories per gram of protein and carbohydrates and 9 calories per gram of fat.
What macro ratio is best for weight loss?
There is no single ideal macro ratio for everyone. A sustainable calorie intake, adequate protein, fiber-rich foods and a balanced eating pattern are important. Individual needs vary with health, activity, preferences and goals.
How many grams of protein, carbs and fat should I eat?
Your needs depend on body size, activity, health and training goals. Use the result as an estimate, not a prescription. A registered dietitian can help set suitable targets for your circumstances.
Can I use this macro calculator for muscle gain?
Yes. Select Muscle Gain to calculate an illustrative calorie surplus and then estimate protein, carbohydrate and fat targets. Training, recovery, food quality and an appropriately sized surplus also matter.
Are macro calculator results exact?
No. BMR equations and activity multipliers estimate energy expenditure and may differ from your actual needs. Monitor longer-term trends and adjust sensibly rather than treating the result as a precise measurement.
Can I use this macro calculator in pounds and inches?
Yes. Choose US units to enter weight in pounds and total height in inches. The calculation converts measurements internally before applying the equation.
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Health note: This calculator is for general educational purposes and does not provide medical or dietary treatment. It is intended for adults and is not designed for children, pregnancy or breastfeeding, eating-disorder recovery, or people with medical conditions requiring individualized nutrition advice. Consult a qualified healthcare professional or registered dietitian for personal guidance.