Macro Calculator
Get estimated daily protein, carbohydrate and fat targets in grams, from your estimated maintenance calories or a calorie target you already know, split by a preset ratio or your own custom percentages.
1644 kcal
Daily calories
123 g
Protein
493 kcal
164 g
Carbohydrates
658 kcal
55 g
Fat
493 kcal
Calories are estimated from your maintenance calories (Mifflin-St Jeor formula and activity level) with a ±500 kcal/day adjustment for a weight-loss or weight-gain goal, split into protein, carbs and fat by percentage of calories, then converted to grams using 4 kcal per gram of protein or carbohydrate and 9 kcal per gram of fat. This is a general estimate, not individualized medical or nutritional advice — consider consulting a registered dietitian for a plan tailored to you.
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How to use macro calculator
- 1Enter your sex, age, height, weight and activity level.
- 2Choose a goal: lose, maintain or gain weight.
- 3Choose a macro split style.
- 4Read your estimated daily calories, protein, carbs and fat in grams.
About this tool
This calculator starts from the same maintenance-calorie estimate as the TDEE Calculator (Mifflin-St Jeor formula × activity level), adjusts it by roughly ±500 calories per day for a weight-loss or weight-gain goal, and then splits the result into protein, carbohydrate and fat using the ratio you choose — protein and carbs each provide about 4 calories per gram, fat about 9.
The split styles offered are common starting points, not the only valid options — a balanced split, a higher-protein split, and a lower-carb split. Individual needs vary widely based on training style, body composition goals, medical conditions and personal preference.
These numbers are general estimates built on top of several other estimates (BMR, activity level, calorie adjustment), so treat them as a reasonable starting point to experiment from rather than an individualized nutrition plan. A registered dietitian can tailor targets to your specific situation.
If you already have a calorie target — from a dietitian, a coach or another calculator — choose "I know my calorie target" and enter it directly. Custom percentages let you set your own protein, carbohydrate and fat split; they must add up to exactly 100%, and the tool shows the running total so you can adjust. Grams are worked out with the standard Atwater factors: 4 kcal per gram of protein and carbohydrate, 9 kcal per gram of fat.
Frequently asked questions
500 calories per day below maintenance is a commonly used rough target for roughly a pound of fat loss per week (since a pound of fat is roughly 3,500 calories), and the same amount above maintenance is a commonly used starting point for gradual weight gain. Actual results vary by individual.
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