Calculate your daily protein, carbs and fat targets using the Mifflin-St Jeor or Katch-McArdle formula, choose from 5 diet-type presets or build your own custom split, and get a full per-meal breakdown.
Last updated: July 2026 · Based on established nutrition science
Enter your stats, activity level, goal and optional body fat percentage.
We calculate your BMR, TDEE and goal-adjusted daily calorie target.
Calories are split into protein, carbs and fat using your chosen diet type.
See your macros per day and per meal, plus fiber and limit guidance.
Macronutrients, or "macros," are the three nutrients that supply your body with energy: protein, carbohydrates and fat. Unlike micronutrients (vitamins and minerals), macros are needed in large amounts and each plays a distinct role in how your body functions, repairs itself and performs.
Builds and repairs muscle tissue, supports immune function and keeps you feeling full longer.
Your body's primary energy source, fueling workouts, brain function and daily activity.
Supports hormone production, nutrient absorption and long-term, steady energy.
This calculator works in three stages: first it estimates your Basal Metabolic Rate (BMR), then it applies your activity level to find your maintenance calories (TDEE), and finally it adjusts that number for your goal before splitting it into grams of protein, carbs and fat.
Daily Calories = BMR × Activity Multiplier × (1 ± Goal %)
Used when no body fat percentage is entered. Estimates BMR from your weight, height, age and gender, and is accurate for most people.
Used automatically when you enter a body fat percentage. Calculates BMR from lean body mass, which is more accurate for lean or muscular individuals.
Different macro ratios suit different goals, training styles and personal preferences. There's no single "best" split for everyone, so this calculator lets you choose the approach that fits your situation, or set a fully custom ratio.
| Diet Type | Protein / Carbs / Fat | Best For |
|---|---|---|
| Balanced | 30 / 40 / 30 | General health and sustainable everyday eating |
| High-Protein | 40 / 30 / 30 | Muscle building or preserving muscle during a cut |
| Low-Carb | 35 / 20 / 45 | Reducing blood sugar swings and appetite control |
| Keto | 25 / 5 / 70 | Ketogenic dieters targeting nutritional ketosis |
| Endurance / High-Carb | 20 / 55 / 25 | Endurance athletes with high training volume |
Protein needs vary based on activity level and goal. This calculator's "protein per kg body weight" figure lets you cross-check your target against these general research-based ranges.
| Goal | Protein (g per kg body weight) |
|---|---|
| Sedentary Maintenance | 0.8 - 1.2 g/kg |
| Weight Loss (Preserve Muscle) | 1.6 - 2.2 g/kg |
| Muscle Gain | 1.6 - 2.2 g/kg |
| Endurance Athletes | 1.2 - 1.6 g/kg |
This Macro Calculator provides an estimate based on the information you enter and standard metabolic and nutrition formulas. Individual nutrient needs can vary due to genetics, medical conditions, medications and lifestyle factors. Please consult a qualified healthcare professional or registered dietitian before making significant changes to your diet.
A Macro Calculator estimates your daily protein, carbohydrate and fat targets based on your body stats, activity level, goal and chosen diet type.
Balanced works well for general health, High-Protein suits muscle building or preserving muscle while losing fat, Low-Carb and Keto suit those managing blood sugar or following ketogenic eating, and Endurance/High-Carb suits athletes with heavy training volume.
When body fat percentage is provided, this calculator switches to the Katch-McArdle formula, which bases your BMR on lean body mass instead of total body weight, giving a more accurate result for lean or muscular individuals.
Yes. Selecting "Custom" in the Diet Type field lets you enter your own protein, carb and fat percentages, as long as they add up to 100%.
Your total daily protein, carbs, fat and calories are divided evenly across the number of meals you select, giving you a target to hit at each meal.
Fiber targets follow the general guideline of about 14 grams per 1,000 calories, while added sugar and saturated fat limits follow the common recommendation of keeping each under 10% of total daily calories.
Yes. As your weight, activity level or goal changes, your calorie and macro needs change too, so it's recommended to recalculate every 5-10 lbs of weight change.
Yes. This calculator is completely free and works on desktop, tablet and mobile devices.
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