Macro Calculator

Estimate daily protein, carbohydrate, and fat targets from calorie needs, activity level, and weight goal.

Preparing Macro Calculator

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Input

Choose metric or imperial units, enter the body details and activity level, then select the goal to generate a daily macro split. This tool shows the result instantly without step-by-step output.

Input summary

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How to use Macro Calculator

Enter your body profile and goal, and the calculator will turn the calorie estimate into daily grams of protein, carbohydrates, and fat.

What this calculator is for

This calculator is for people who want a macro-based starting plan instead of a calorie number alone. It helps translate energy intake into food-building targets, while still leaving room for personal preference, training style, and clinical advice.

Tips

Use the macro targets as daily planning guides, not as a requirement to hit every number perfectly.
If your training style is very specific, you may still want a sports dietitian to fine-tune the split.
Food quality still matters, so do not treat macro counts as the only sign of a balanced diet.

Method used

This calculator does not use one universal fixed macro split. Instead, it estimates calories first, then builds protein, fat, and carbohydrate targets from the selected goal and activity level.

Calories come from the same adult energy method used in the calorie calculator: Mifflin–St Jeor BMR → TDEE → goal adjustment.
Protein target = body weight (kg) × protein multiplier. Base multipliers by goal are: lose fast 2.0, lose 1.8, maintain 1.4, gain 1.8, gain fast 2.0 g/kg.
Activity adds to that protein multiplier: sedentary +0.00, light +0.05, moderate +0.10, very active +0.20, extra active +0.30 g/kg.
Fat target = calories × fat share ÷ 9. Fat shares used here are 25%, 27%, 30%, 27%, and 25% across the five goals in order.
Carbohydrate target = remaining calories after protein and fat ÷ 4.