Macro Calculator
Turn your calorie needs into daily protein, carb, and fat targets in grams — pick a goal and a diet style like balanced, high protein, or keto.
Your details (metric)
Goal & diet style
Enter your age, height, and weight to get your daily macro targets.
The Macro Calculator turns your daily calorie needs into protein, carbohydrate, and fat targets in grams. It estimates your maintenance calories from your age, height, weight, sex, and activity, adjusts them for your goal, and splits the total using the diet style you choose — so you know exactly what to aim for on your plate.
How to use the Macro Calculator
- Select your sex and enter your age, height, and weight.
- Choose the activity level that matches a typical week.
- Pick a goal — lose, maintain, or gain weight.
- Choose a macro split such as balanced, high protein, low carb, or keto.
- Read your daily calories and your protein, carb, and fat targets in grams.
Frequently asked questions
- How are macros calculated?
- First your maintenance calories (TDEE) are estimated with the Mifflin–St Jeor equation and an activity multiplier, then adjusted for your goal (−500 kcal to lose, +300 kcal to gain). That total is split by percentage, and each share is converted to grams: protein and carbs have 4 kcal per gram, fat has 9 kcal per gram.
- Which macro split should I choose?
- Balanced (30/40/30) is a sensible default for most people. High protein helps preserve muscle while dieting, low carb suits people who feel better with fewer starches, and keto keeps carbs very low. The best split is the one you can stick to consistently.
- Why won't my calories go lower when I choose Lose?
- The calculator never sets your target below your estimated BMR, the calories your body needs at rest. Eating far below that for long periods is hard to sustain and is not recommended without professional guidance.
- Is this nutrition advice?
- No. The numbers are estimates for general information only and not medical or dietary advice. Talk to a doctor or registered dietitian before making big changes, especially if you have a health condition.