Macro Calculator
Find your daily protein, carbs and fat targets based on your goal, weight and activity level.
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kg / ft
lbs / ft
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Light
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Active
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Moderate exercise 3–5 days a week
📉Lose fatDeficit
⚖️MaintainStay same
💪Build muscleSurplus
Free macro calculator
This Macro Calculator works out your daily protein, carbohydrate and fat targets from your age, sex, weight, height, activity level and goal. It estimates your calories with the trusted Mifflin-St Jeor equation, adjusts for fat loss, maintenance or muscle gain, then splits them into macros — with a visual breakdown and per-meal amounts.
Dialling in your training? You may also like the Calorie Calculator and Body Fat Calculator.
Macro targets by goal
How this calculator sets your calories and macros for each goal (carbs fill the remaining calories).
| Goal | Calories | Protein | Fat |
|---|---|---|---|
| Lose fat | −500 kcal | 2.2 g/kg | 30% |
| Maintain | TDEE | 1.8 g/kg | 25% |
| Build muscle | +300 kcal | 2.0 g/kg | 20% |
How it works
1
Estimate calories — your BMR (Mifflin-St Jeor) × activity level gives your maintenance calories.
2
Adjust for your goal — minus 500 to lose fat, plus 300 to build muscle.
3
Split into macros — protein from bodyweight, fat from a calorie percentage, carbs make up the rest.
How to use it
1
Enter your details — sex, age, weight, height and units
2
Pick activity and goal — lose fat, maintain or build muscle
3
See your macros, the split chart and per-meal amounts, then copy them
Frequently asked questions
Macros, or macronutrients, are the three nutrients that provide energy: protein, carbohydrates and fat. Protein and carbs have about 4 calories per gram and fat about 9. Hitting target amounts of each helps you reach a calorie and body-composition goal.
A common range is 1.6–2.2 grams of protein per kilogram of bodyweight. This calculator uses 1.8 g/kg for maintenance, 2.0 g/kg when building muscle and 2.2 g/kg when losing fat, to help preserve muscle in a deficit.
First your daily calories are estimated using the Mifflin-St Jeor equation and your activity level, then adjusted for your goal. Protein is set from your bodyweight, fat from a percentage of calories, and carbohydrates make up the rest.
It gives a solid starting point, but everyone’s metabolism differs. Track your weight and how you feel for 2–3 weeks, then nudge calories up or down by 100–200 if you are not progressing.
A deficit means eating fewer calories than you burn, which drives fat loss — this tool uses about 500 below maintenance. A surplus means eating more, which supports muscle gain — about 300 above maintenance here.
Beginners, people returning from a break, and those with higher body fat often can. For most trained lifters it is more effective to focus on one goal at a time.
No. Getting within roughly 5–10 grams of each target is plenty for good results. Protein and total calories matter most; the carb-fat split is more flexible.
Recalculate after your weight changes by a few kilograms, or every few weeks if progress stalls, since your calorie needs shift as your bodyweight changes.
Yes, it is completely free, works on any device and needs no sign-up. Your details stay in your browser.