Macro Calculator
Turn your calorie target into grams of protein, carbs and fat. Choose your goal and a diet style, and get daily macros you can plug into any tracking app.
How it works
- 1
Enter your details
Weight, height, age, sex and activity level.
- 2
Choose goal and diet
Lose, maintain or gain, with a balanced, low-carb, high-protein or keto split.
- 3
Get your macros
Daily calories and grams of each macronutrient.
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Frequently asked questions
It is the share of calories from protein, carbohydrates and fat, in that order.
How macros are split
The calculator estimates your daily calories with the Mifflin-St Jeor equation and your activity level, adjusts them for your goal and divides them by the chosen split. Protein and carbohydrates provide 4 kcal per gram and fat provides 9 kcal per gram.
There is no single best split: the right one is the one you can follow. High protein helps satiety and muscle retention, while low carb or keto suit people who prefer fewer starches. Adjust after a few weeks based on your results.