Macro Calculator
Find your daily calories and macros — protein, carbs, and fat — for fat loss, maintenance, or building muscle. Free and instant.
Fill in your details to see your daily calories and macros.
How this macro calculator works
Your body burns a baseline number of calories just to stay alive — your Basal Metabolic Rate (BMR). Add the energy you burn moving and exercising and you get your Total Daily Energy Expenditure (TDEE), or maintenance calories. Eat below it to lose fat, above it to gain muscle. This tool does that math and splits the result into protein, carbs, and fat so you know not just how much to eat, but what to eat.
What are macros?
Macros (macronutrients) are protein, carbohydrates, and fat — the three nutrients that provide calories. Hitting the right split helps you lose fat, maintain, or build muscle while eating enough of each.
How are my macros calculated?
We estimate your maintenance calories (TDEE) from your stats and activity level, adjust for your goal, then set protein based on your body weight, fat at about 25% of calories, and the rest as carbohydrates.
How much protein should I eat?
This calculator uses about 1.8 grams of protein per kilogram of body weight — a well-supported target for active people who want to preserve or build muscle.
Is this medical advice?
No. These are estimates for healthy adults. If you have a medical condition or are pregnant, talk to a doctor or registered dietitian before changing your diet.
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