Macro Calculator
Find your daily calories, protein, carbs and fat for fat loss, maintenance or muscle gain. Pick a diet style or build your own. Your results update as you type.
Your daily targets
Per meal
| Meals | Calories | Protein | Carbs | Fat |
|---|
What are macros?
"Macros" is short for macronutrients, the three nutrients your body needs in large amounts: protein, carbohydrates and fat. Every food is some mix of the three, and each one supplies a set number of calories per gram:
| Macro | Calories per gram | Main job |
|---|---|---|
| Protein | 4 | Builds and repairs muscle and tissue, and keeps you full |
| Carbohydrates | 4 | Your body's preferred fuel for the brain and for exercise |
| Fat | 9 | Supports hormones and vitamin absorption, and provides long-lasting energy |
Counting calories tells you how much to eat. Counting macros also tells you what to eat, which makes a big difference to how full you feel, how well you train and whether the weight you lose comes from fat or muscle.
How this calculator works
Step 1: Basal metabolic rate (BMR). This is the energy your body burns at complete rest. By default we use the Mifflin-St Jeor equation, which research has found to be among the most accurate for most adults:
Men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
If you enter your body fat percentage, we switch to Katch-McArdle (370 + 21.6 × lean body mass in kg), which works better for very muscular or very lean people. You can also choose the revised Harris-Benedict equation under Advanced options.
Step 2: Total daily energy expenditure (TDEE). We multiply your BMR by an activity factor from 1.2 (sedentary) to 1.9 (extra active) to estimate what you burn in a typical day.
Step 3: Adjust for your goal. A pound of body fat stores roughly 3,500 calories, so losing about 1 lb per week takes an average deficit of about 500 calories a day. For muscle gain, a modest surplus of 250 to 500 calories keeps fat gain in check. To keep things safe, we never go below 1,200 calories a day for women or 1,500 for men, and we'll warn you if your deficit looks aggressive.
Step 4: Split into macros. Your calories are divided using your chosen diet style's percentages, then converted to grams (protein and carbs ÷ 4, fat ÷ 9) and split across your meals.
Diet types explained
There's no single "best" macro split. Research consistently shows that total calories drive weight change, while your macro split mostly affects how full you feel, how you perform and how easy the plan is to stick with. Here's what each option in the calculator means:
Balanced
A flexible middle-ground split that suits most people and most goals. A great place to start.
High protein
More protein helps you stay full and hold on to muscle while losing fat, and supports muscle growth.
Low carb
Fewer carbs and more fat. Some people find it helps control appetite and energy swings.
Keto
Very low carb (usually 20 to 50 g a day) to shift the body toward burning fat for fuel. Check with your doctor first.
Low fat
Higher carbs and lower fat. Popular with endurance athletes and people who love grains and fruit.
Zone
The classic 40/30/30 approach built around balanced plates at every meal.
Mediterranean
Emphasizes olive oil, fish, vegetables, legumes and whole grains, and is widely recommended for heart health.
Custom
Set your own percentages with the sliders. Great if a coach or dietitian gave you specific targets.
How to use your macro numbers
- Track for 2 to 3 weeks. Use a food-tracking app and a kitchen scale to learn what your portions really look like.
- Hit protein first. It's the macro that matters most for body composition. Build each meal around a protein source.
- Get close, not perfect. Landing within about 5 to 10 grams of each target is plenty.
- Weigh in consistently. Weigh yourself at the same time a few mornings a week and watch the weekly average, not daily swings.
- Adjust slowly. If progress stalls for 2 or more weeks, change calories by 100 to 200 per day and reassess.
Easy foods for each macro
| Protein | Carbs | Healthy fats |
|---|---|---|
| Chicken, turkey, fish | Oats, rice, potatoes | Olive oil, avocado |
| Greek yogurt, cottage cheese | Fruit, beans, lentils | Nuts and nut butters |
| Eggs and egg whites | Whole-grain bread and pasta | Salmon, sardines |
| Tofu, tempeh, edamame | Quinoa, vegetables | Chia, flax and hemp seeds |
Pair your plan with the right gear
See our sister site's hand-picked Top 10 home fitness essentials for cardio, strength, flexibility and recovery.
Frequently asked questions
How accurate is a macro calculator?
Calculators estimate your needs from population-based formulas, so your results are a starting point. Track your weight for 2 to 3 weeks and adjust calories by 100 to 200 per day if your progress is faster or slower than planned.
Which diet type is best for weight loss?
The best diet is the one you can stick with. Weight change is driven mostly by total calories. Higher-protein approaches tend to help with fullness and keeping muscle, so many people find them easier to follow.
Should I count net carbs or total carbs?
For most diets, total carbs work fine. On keto, many people track net carbs (total carbs minus fiber) and aim for roughly 20 to 50 grams a day.
How much protein do I need?
Active adults often aim for about 0.7 to 1.0 grams of protein per pound of body weight (1.6 to 2.2 g per kg), especially when losing fat or building muscle. Your results show your protein per pound.
What's the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest. TDEE is your total daily energy expenditure: BMR multiplied by an activity factor to account for exercise and everyday movement.
Why is there a minimum calorie level?
Eating too little can cause muscle loss, fatigue and nutrient shortfalls. We don't recommend going below 1,200 calories a day for women or 1,500 for men without medical supervision.
Is my information saved or shared?
No. The calculations happen in your own browser. Your inputs are only remembered on your device so you don't have to re-enter them next time.
Important: this calculator provides general estimates for healthy adults and is not medical advice. It isn't intended for people who are pregnant or breastfeeding, under 18, managing a medical condition, or with a history of disordered eating. Talk to your doctor or a registered dietitian before making major changes to your diet.