🥗 Macro Calculator
Estimate daily calories and protein, carbohydrate, and fat targets from your body stats, activity level, goal, and preferred macro split.
How the Macro Calculator Works
“Macros” are the three macronutrients that provide calories: protein and carbohydrates supply about 4 calories per gram, and fat about 9. This calculator first estimates your basal metabolic rate (BMR) with the Mifflin–St Jeor equation, multiplies it by an activity factor to estimate total daily energy expenditure (TDEE), adjusts it for your goal, and then divides the calories among protein, carbs, and fat according to the split you choose.
These are general estimates for healthy adults, not medical or dietary advice. Individual needs vary, and people who are pregnant, breastfeeding, under 18, managing a health condition, or planning a large calorie reduction should seek guidance from a doctor or registered dietitian. Very low calorie intakes are generally recommended only under professional supervision.
Formula
BMR (Mifflin–St Jeor): 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women) TDEE = BMR × activity factor (1.2 sedentary … 1.9 very active) Target calories = TDEE × goal factor (e.g. 0.8 to lose, 1.0 to maintain, 1.1 to gain) Grams = calories × macro % ÷ 4 (protein, carbs) or ÷ 9 (fat)
How to Use It
- Enter sex, age, weight, and height.
- Choose your activity level and goal.
- Choose a macro split.
- Read your daily calories and grams of protein, carbs, and fat.
Frequently Asked Questions
How do I calculate my macros?
Estimate your daily calorie needs (BMR × activity factor, adjusted for your goal), then multiply by the percentage for each macro and divide by 4 for protein and carbs or by 9 for fat.
What is a good macro split?
There is no single best split; common starting points range from about 25%–40% protein, 25%–55% carbohydrates, and 20%–40% fat. Individual needs and preferences vary.
How many calories are in a gram of protein, carbs, and fat?
About 4 calories per gram of protein, 4 per gram of carbohydrate, and 9 per gram of fat. Alcohol provides about 7 per gram.
Is this calculator accurate?
Equations such as Mifflin–St Jeor are population estimates. Tracking your weight over several weeks and adjusting intake gives a more personal picture.
Related Glossary Terms
Related Calculators
- 🔥 Calorie Calculator (TDEE) — Find your daily calorie needs using the Mifflin-St Jeor formula.
- 🥚 Protein Intake Calculator — Daily protein needs in grams for your weight and goal.
- 🔥 Calories Burned Calculator — Estimate calories burned by activity, body weight, and duration using MET values.
- ⚖️ BMI Calculator — Calculate your Body Mass Index in metric or imperial units.
Formula and content last reviewed: September 2026. All calculations run in your browser — nothing you enter is sent to or stored on our servers.
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See all →✔ Reviewed by GelirLab Editöryal Ekibi · Last reviewed: September 2026 · How we check our calculators