Macro Calculator
Calculate your daily protein, carbs, and fat targets based on your body stats, activity level, and fitness goal with multiple diet options.
About Macro Calculator
Tracking macronutrients gives you more control over your nutrition than counting calories alone. By setting targets for protein, carbohydrates, and fat, you can shape your diet to support specific goals like building muscle, losing fat, or improving athletic performance.
How the Calculation Works
This calculator first estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, which factors in your age, gender, height, weight, and activity level. Your TDEE is then adjusted based on your goal: a 500-calorie deficit for fat loss, maintenance calories, or a 500-calorie surplus for muscle gain.
Diet Presets
Choose from four built-in diet profiles: Balanced (30% protein, 40% carbs, 30% fat), Low-Carb (40% protein, 20% carbs, 40% fat), High-Protein (40% protein, 35% carbs, 25% fat), or Keto (30% protein, 5% carbs, 65% fat). Each preset targets a different nutritional approach.
Custom Ratios
If the presets do not fit your needs, switch to Custom mode and enter your own percentage split for protein, carbs, and fat. The calculator will validate that your ratios total 100% before computing results.
Visual Breakdown
A pie chart shows your macro split at a glance, and a detailed table lists the grams and calories for each macronutrient. This makes it easy to plan meals and track your daily intake.
Privacy
All calculations run entirely in your browser. Your personal data is never sent to any server or stored anywhere.
Frequently Asked Questions
What are macros and why do they matter?
Macros (macronutrients) are the three main nutrients your body needs in large amounts - protein, carbohydrates, and fat. Each plays a different role. Protein supports muscle repair and growth, carbohydrates provide energy, and fat supports hormone production and nutrient absorption. Tracking macros helps you structure your diet to match your fitness goals.
How does this calculator determine my macros?
First it calculates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation and your activity level. Then it adjusts your calories based on your goal (lose, maintain, or gain weight). Finally, it splits those calories into protein, carbs, and fat grams based on the diet type you select.
Which diet type should I choose?
Balanced works well for most people and provides a moderate split of all three macros. High-protein is good for muscle building or preserving muscle during fat loss. Low-carb reduces carbohydrates for those who prefer higher fat intake. Keto is a very low-carb approach that puts your body in a state of ketosis. You can also set custom ratios if none of the presets fit your needs.
How much protein do I need per day?
Protein needs vary by goal and activity level. A common guideline is 0.7 to 1 gram per pound of body weight for active individuals. If you are trying to lose fat while preserving muscle, aim for the higher end. For general health with moderate activity, 0.5 to 0.7 grams per pound is often sufficient.
Can I adjust the macro ratios manually?
Yes. Select the Custom diet option to set your own protein, carbs, and fat percentages. Make sure the three values add up to 100 percent. The calculator will then show the gram and calorie breakdown for each macro based on your custom split.