Macro Calculator – Find Your Daily Macronutrient Needs

Dial In Your Daily Protein, Fats & Carbs

Unlock your fitness potential with our free, accurate macro calculator! Whether your goal is sustainable weight loss, muscle gain, or simply optimizing your daily nutrition, determining the right balance of protein, carbs, and fats is essential for success. Our easy-to-use tool instantly provides personalized macronutrient targets based on your unique body metrics and activity levels, taking the guesswork out of flexible dieting (IIFYM). Stop following generic diet plans and start your journey to a healthier, fitter you today by finding your precise daily macro needs.

Tell Us About Yourself

This macro calculator estimates your daily calorie needs, then turns that number into a practical breakdown of protein, fats, and carbohydrates based on your goal. Enter your details below to see BMR, TDEE, and tailored macro targets for weight loss, maintenance, or muscle gain.

Units

U.S. ImperialMetric

Choose the unit system you prefer. We’ll only use the matching height and weight fields.

Basic InformationSexAge (years)

Activity Level (for TDEE)

We multiply your BMR by this factor to estimate Total Daily Energy Expenditure (TDEE).

Height & Weight

Height (ft)Height (in)Weight (lb)

Height (cm)Weight (kg)

Prefer one system? Fill only that set. We’ll ignore the other when we calculate.

Goal & Weekly PacePrimary goalWeekly change target (lbs/week)

Used to size your calorie deficit or surplus. Ignored if you choose maintenance.

Optional target weight (same units as above)

If you enter a target, we’ll estimate how many weeks your plan might take.

Macro StylePreferred macro profileBody-fat % (optional – improves accuracy)

If provided, we'll use the Katch–McArdle formula based on lean mass.

We estimate BMR using Mifflin–St Jeor by default and switch to Katch–McArdle when body-fat % is available. TDEE is BMR multiplied by your activity factor. Results are estimates only and not a substitute for medical advice.