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Macro Calculator: Daily Protein, Carbs and Fat in Grams
Enter your age, height, weight and activity to get daily calories and macronutrient targets for losing, keeping or gaining weight. Free, instant, no signup.
Your Calories and Macros in One Step
Most apps make you work out calories first, then split them by hand. This calorie and macro calculator does both at once. You get BMI, BMR, TDEE, a daily calorie target and your protein, carbs and fat in grams.
Read moreA Macro Calculator for Weight Loss
Choose Lose weight and the calculator sets a moderate calorie deficit below your TDEE. Protein stays high to protect muscle while you lose fat. That makes it a practical weight loss macro calculator and a macro calculator for fat loss, not a crash diet.
Macros for Women and Men
Calorie needs differ by sex, so the tool asks for it. As a macro calculator for women, it uses the female Mifflin-St Jeor equation, which runs about 166 calories lower than the male version at the same height, weight and age.
Build Muscle With the Right Numbers
Pick Gain weight for a small calorie surplus. Paired with strength training, this works as a macro calculator for muscle gain and a bodybuilding macro calculator. Most lifters do well with 1.6 to 2.2 g of protein per kg of body weight.
Using It for Keto
Keto flips the usual split: very low carbs, high fat. Take your calorie target and set carbs to about 5% of it. At 1,670 calories, that is roughly 21 g carbs, 130 g fat and 104 g protein, the kind of split a ketogenic macronutrient calculator gives.
Turn Macros Into Calories (and Back)
Each gram of protein and carbs gives 4 calories. Each gram of fat gives 9. Use this to check a recipe or food label: 30 g protein, 40 g carbs and 10 g fat is 370 calories. That is the math behind any macro to calorie calculator.
Free and Online, No App Needed
This free online macro calculator runs in your browser on phone or desktop. There is no account, no email and no paywall before you see your numbers.
How to Calculate Your Macros
Enter your details
Choose your activity level
Pick your goal
Click Calculate
Macro Calculator FAQs
Common questions about macros and calories.
What are macronutrients?
How are my calories calculated?
Can you show a worked example?
What macro split is best for weight loss?
How much protein do I need?
Is a macronutrient calculator accurate?
Can I use it as a recipe or food macro calculator?
Is this a medical tool?
Macros set? Track the numbers.
Use the Percentage Calculator to work out weight loss percentage, or the Average Calculator to average your weekly weigh-ins.
Percentage Calculator
Raheel Jakhura
CEO / Co-Founder
Our goal is to provide online free tools so you don't have to install any software for basic usages. We are trying to add more tools and make these tools free forever.
