Macro Calculator: Plan Your Daily Nutrition
Calculate your ideal daily intake of protein, carbohydrates, and fats based on your body stats, activity level, and fitness goals.
What It Does
The Macro Calculator estimates your total daily energy expenditure and then breaks it into recommended grams of protein, carbohydrates, and fat based on your selected goal. It accounts for your age, weight, height, gender, and activity level using established nutrition formulas.
How to Use It
Enter your age, gender, height, and weight. Select your activity level from sedentary to very active. Choose your goal: lose fat, maintain weight, or build muscle. The calculator displays your daily calorie target and macro breakdown in grams.
Tips & Tricks
Protein needs increase when trying to build muscle or lose fat while preserving lean mass. Track your actual intake for a week to see how close you are to the recommended macros. Adjust the ratios based on how your body responds over several weeks.
Use Cases
Fitness enthusiasts plan meal prep based on calculated macro targets. Athletes optimize nutrition for training and competition performance. Individuals starting a diet get science-based macro recommendations tailored to their goals.
Try Macro Calculator Now
Ready to get started? Use this free tool directly in your browser — no sign-up required.
Open Macro Calculator