Macro Calculator — Protein, Carbs & Fat
Turn your goal into daily numbers. The calculator estimates your calorie needs, then splits them into grams of protein, carbohydrate and fat for weight loss, maintenance or muscle gain.
Daily calories
This calculator gives general estimates for information only and is not medical advice.
How to use the macro calculator
- Enter your sex, age, weight and height, and choose your typical activity level.
- Pick a goal: a deficit to lose fat, maintenance, or a surplus to build muscle.
- Choose a macro split. The calculator shows daily calories and grams of protein, carbs and fat to aim for.
How macros are calculated
First, your resting energy needs are estimated with the Mifflin-St Jeor equation, which research has found to be among the most accurate for most adults, then multiplied by an activity factor to get your total daily energy expenditure (TDEE). Your goal adjusts that number: a 500-calorie daily deficit works out to roughly a pound a week of weight loss.
Calories are then divided by the split you choose and converted to grams: protein and carbohydrates have 4 calories per gram, and fat has 9. For example, 2,400 calories at 30/40/30 is 180 g protein, 240 g carbs and 80 g fat.
Many people building muscle aim for roughly 0.7–1 g of protein per pound of body weight, and the tip below the results shows how your protein target compares. Track for two to three weeks, check how your weight and energy respond, and adjust by 100–200 calories at a time.
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Frequently asked questions
What macro split is best for weight loss?
Total calories matter most. Higher protein (30–40%) helps preserve muscle and keeps you fuller while in a deficit.
How many grams of protein do I need?
The general minimum is 0.8 g per kg of body weight. People training for strength or muscle often aim for 1.6–2.2 g per kg (about 0.7–1 g per lb).
How accurate is the calorie estimate?
Equations are typically within about 10% for most people. Use it as a starting point and adjust based on real results.
Is this medical advice?
No. If you have a medical condition, are pregnant or have a history of disordered eating, talk to a doctor or registered dietitian.