Macro Calculator
Results are estimates only and may not reflect your individual needs. This tool is for educational purposes only and is not medical advice.
Get a suggested protein, carb, and fat split based on your daily calorie target and goal.
Your result will appear here
Complete the form and press Calculate macros.
Estimated result
These estimates are for educational purposes only and are not medical advice.
Why use this calculator
Total calories tell you how much to eat — macros tell you what to eat. Protein, carbohydrates, and fat each affect satiety, muscle retention, and energy levels differently. Getting your macro split right matters because the same calorie target produces very different results depending on how those calories are distributed.
How to use this calculator
Enter your age, sex, height, and weight, then choose your activity level and goal. Select Metric or Imperial units first. Press Calculate to see your suggested daily calorie target and macro breakdown in grams.
What the result means
Your calorie target is estimated the same way as our Calorie Calculator (Mifflin-St Jeor BMR × activity factor, adjusted for your goal). That target is then split into protein, carbs, and fat using common ratios for weight loss, maintenance, or muscle gain, converted to grams using 4 kcal/g for protein and carbs and 9 kcal/g for fat.
Important limitations
This calculator provides a general starting point based on common ratios. It does not personalize for training style, food preferences, medical conditions, or individual response to different macro splits.
FAQ
Why do the grams change when I change my goal?
Each goal (weight loss, maintenance, muscle gain) uses a different protein/carb/fat ratio, and the underlying calorie target also changes.
Do I need to hit these numbers exactly every day?
No — treat them as a helpful target range rather than a strict daily requirement.
Can I use imperial units?
Yes — switch to Imperial in the calculator to enter your height in feet and inches and your weight in pounds.
Why do I need to enter my age?
Age affects metabolic rate and body composition. The formulas used here are validated for adults (18+). Child and teen calculations require different growth-adjusted reference ranges not covered by this tool.
These estimates are for educational purposes only and are not medical advice. They are not intended for children, teens, pregnancy, eating disorder recovery, or medical conditions.