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Macro Calculator

Calculate daily protein, carbohydrate, and fat targets based on your goals

Updated

What is the Macro Calculator?

Estimate daily calories and protein, carbohydrate, and fat amounts from age, height, weight, activity, and your selected goal. Choose a macro preset or enter custom protein and fat amounts.

The calculator uses standard equations and activity multipliers, so its results are estimates rather than measurements of your metabolism. Your needs can differ from the result. Presets are starting points, not a required diet or a recommendation for a specific health condition.

This calculator is intended for adults. If you are under 18, pregnant, managing a health condition, or have a history of disordered eating, ask a qualified health professional for guidance before using calorie or macro targets.

How it works

The calculator estimates your daily energy use and provides starting amounts for protein, carbohydrate, and fat.

  1. Resting energy: It uses the Mifflin-St Jeor equation with your age, sex, height, and weight to estimate basal metabolic rate (BMR).
  2. Daily energy: It multiplies BMR by an activity factor to estimate total daily energy expenditure (TDEE).
  3. Goal adjustment: It adjusts the estimate using the weekly weight-change amount you enter. This is a simplified calculation; real weight change does not follow an exact calorie rule.
  4. Macro amounts: The selected preset influences the calculation, while protein and fat amounts are also based on body weight (or estimated lean mass when body-fat percentage is entered). These assumptions differ, so the displayed amounts may not reconcile exactly with the calorie estimate or match the preset percentages.

Use the results as estimates, not a prescription. The equations are not intended for children or teens and do not account for pregnancy, medical conditions, medications, or every factor that affects nutrition needs.

Examples

30-year-old male, moderate activity, maintenance goal

Calculate macros for a 75kg, 175cm man who trains 3-5 days per week

Age: 30, Gender: Male, Weight: 75kg, Height: 175cm, Activity: Moderate, Goal: Maintain
 
Estimated target: ~2,633 kcal
Protein: 135g
Carbohydrate: 355g
Fat: 75g. Macro amounts are estimates and may not match the calorie estimate exactly.

Weight loss for active female

High protein setup for a woman aiming to lose 0.5kg per week

Age: 28, Gender: Female, Weight: 65kg, Height: 162cm, Activity: Active, Goal: Loss, Weekly change: -0.5kg, Preset: High Protein
 
Estimated target: ~1,799 kcal
Protein: 143g
Carbohydrate: 172g
Fat: 65g. Macro amounts are estimates and may not match the calorie estimate exactly.

Keto macro calculation

Very low carb macros for a 90kg man with 15% body fat

Age: 35, Gender: Male, Weight: 90kg, Height: 180cm, Activity: Moderate, Goal: Maintain, Preset: Keto, Body Fat: 15%
 
Estimated target: ~2,875 kcal
Protein: 153g
Carbohydrate: 170g
Fat: 180g. The displayed amounts may differ from the selected preset percentages.

Frequently asked questions

How accurate is this macro calculator?

It uses equations to estimate resting energy and applies an activity multiplier to estimate daily energy use. These are starting estimates, not measurements; actual needs vary between people and over time.

Is there a best macro ratio for weight loss?

There is no single ratio that works best for everyone. The presets are options for organizing the estimate, not proven plans or a substitute for advice that accounts for your health and preferences.

Do I need to enter body-fat percentage?

No. It is optional. If entered, the calculator uses an estimated lean mass when calculating protein amounts. Body-fat estimates can be imprecise, so this may also affect the result.

How should I use the weekly weight-change setting?

Treat the result as a rough estimate, not a promise about how quickly your weight will change. Day-to-day weight varies, and the calorie calculation does not account for every factor affecting progress. Avoid making large changes based on short-term fluctuations.

Why are my results different from another calculator?

Calculators can use different equations, activity factors, and assumptions. This tool uses Mifflin-St Jeor for its resting-energy estimate and a selected activity multiplier. Neither method measures your exact energy needs.

What do the Keto and Low Carb presets mean?

They are macro calculation options, not medical advice or a guarantee that a particular diet is appropriate for you. Your displayed gram amounts may not match the preset percentages exactly because the calculator also uses body-weight-based amounts.

Are the results suitable for everyone?

No. The equations are intended as general adult estimates and do not account for pregnancy, health conditions, medications, or individual nutrition needs. If you are under 18 or have a health concern, ask a qualified health professional before following calorie or macro targets.

How should I track these amounts?

If you choose to track, use a consistent method and remember that food labels and portion estimates are not exact. Tracking is optional; the calculator does not determine whether a particular intake is right for you.

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