Macro Calculator
Use this free macro calculator to estimate daily protein, carbohydrates and fat targets for maintenance, fat loss or muscle gain.
Protein, carbs and fat targets
What Are Macros?
Macros, or macronutrients, are the nutrients that provide most of the energy in your diet. The three main macros are protein, carbohydrates and fat.
How This Macro Calculator Works
The calculator estimates BMR using the Mifflin-St Jeor equation, multiplies it by your activity level to estimate TDEE, then adjusts calories based on your goal.
Calories per Gram
| Macro | Calories per gram | Main role |
|---|---|---|
| Protein | 4 | Muscle repair, satiety, lean mass support |
| Carbohydrates | 4 | Training fuel and daily energy |
| Fat | 9 | Hormones, essential fats and energy |
How to Use Your Macro Result
Start with the calculated targets, then monitor your body-weight trend, hunger, training performance and adherence for two to four weeks.
Macro Split Used Here
This calculator uses a practical balanced split after calories are selected: approximately 30% protein, 35% carbohydrates and 35% fat.
Limitations and Safety
Macro targets are educational estimates, not medical advice. People with health conditions, pregnancy, eating-disorder risk or specific nutrition needs should seek professional guidance.
Macro Calculator FAQ
Which macro is most important?
Protein is often prioritized for satiety and muscle support, but all three macros have important roles.
Do I need to hit macros exactly?
No. Treat macros as targets. Being close over the week is usually more practical than exact daily perfection.
Can I use this for bulking?
Yes. Choose the gain muscle goal for a moderate calorie surplus and macro estimate.