Free macro calculator: daily calories plus protein, carb and fat grams for weight loss, muscle gain or maintenance. Enter your age, sex, height and weight.
Macronutrients are the three nutrients your body needs in large amounts: protein, carbohydrates and fat. Their ratio, not just total calories, determines how well you build muscle, lose fat or maintain your weight. This calculator starts from your total daily energy expenditure (TDEE) and splits it into grams of protein, carbs and fat for your goal.
Enter your age, sex, height, weight and activity level, then choose a goal (lose, maintain or gain). The result shows your daily calorie target and how many grams of each macro to eat, ready to use in any food tracking app.
The calculator estimates your basal metabolic rate with the Mifflin-St Jeor equation, multiplies it by an activity factor to get TDEE, then applies your goal (20% deficit to lose, 10% surplus to gain).
The calculator uses 1.6 g/kg for maintenance, 1.8 g/kg for muscle gain and 2.0 g/kg while losing weight, within the 1.4-2.2 g/kg range recommended by the ISSN for active people.
Fat is set at 25-30% of target calories, inside the 20-35% Acceptable Macronutrient Distribution Range (AMDR). Fat below 20% can reduce hormones and vitamin absorption.
They are a solid starting estimate. Individual needs vary with muscle mass, training volume and metabolism, so track your weight and adjust by 100-150 kcal or 10-20 g of carbs after 2-4 weeks.
For intense training, use a higher activity level and consider 2.0-2.2 g/kg of protein. Very active people may need more carbs to fuel performance and recovery.
This tool splits calories into macros; the calorie deficit calculator focuses on how many calories to eat to lose at a chosen pace. Use both together: target calories from this tool, pace from the deficit tool.