Macro Calculator – Calculate Your Daily Protein, Carbs & Fat

A macro calculator estimates the calories you need each day and how to split that total between protein, carbohydrates, and fat. You enter your age, sex, height, weight, activity level, and goal, and it returns daily gram targets for each macronutrient.

Protein, carbohydrates, and fat

Protein and carbohydrates each provide about 4 calories per gram, while fat provides about 9. Protein supports muscle tissue and recovery, carbohydrates fuel training and everyday movement, and fat supports hormone function and nutrient absorption. Hitting your macros means landing near the gram targets for all three.

This page is a calorie and macro calculator in one: it first estimates your calorie needs from your body details and activity level, then converts that figure into protein, carbohydrate, and fat targets — a free macro calculator you can rerun whenever something changes.

Step 1 · Estimate your calorie needs

Your BMR is estimated with the Mifflin-St Jeor equation from your sex, age, height, and weight, then multiplied by the activity multiplier for the level you selected. The result is your maintenance calories — the energy you burn on an average day.

Step 2 · Adjust for your goal

Your goal sets your daily calorie target: Maintain uses your estimated maintenance calories as they are, Cut multiplies them by 0.85 for a deficit of about 15%, and Bulk multiplies them by 1.10 for a surplus of about 10%.

daily target = maintenance calories × goal factor

Step 3 · Set protein and fat

Protein is set at 1.8 grams per kilogram of your body weight — a common general recommendation — and fat at 25% of your daily calorie target, a share that sits inside the conventional 20–35% range for dietary fat.

Step 4 · Fill the rest with carbohydrates

Whatever calories remain after protein and fat go to carbohydrates, so the three macros always reconcile with your daily calorie target. Grams are rounded to whole numbers, and the percentages in the results come from those rounded figures.

Calories per gram

• Protein4 kcal / g
• Carbohydrates4 kcal / g
• Fat9 kcal / g

Gram targets turn into calories by multiplying: 145 grams of protein is about 580 calories, 80 grams of fat is about 720, and so on. Divide each figure by your daily calorie target to see what share of your total calories each macro provides.

The percentages in the results panel are calculated from the rounded gram targets, so they always match the grams shown — and because each is rounded independently, they can occasionally add up to 99% or 101%. In this calculator fat is fixed at 25% of the calorie target, protein follows your body weight, and carbohydrates take whatever calories are left.

Choosing Cut sets your daily calorie target to 0.85 × your estimated maintenance calories — a deficit of about 15%. Your macro targets are then calculated from that lower calorie target, with protein still set from your body weight so it stays high even as calories come down.

Used as a free macro calculator for weight loss, the targets are a starting point rather than a fixed prescription: follow them for two to three weeks, watch the trend in your weight, and adjust calories up or down if the change is faster or slower than you want. Macro targets are estimates, and real-world progress is a reliable guide to fine-tuning them.

If you are looking for a macro calculator for weight loss female or male users get the same mechanics: sex feeds into the BMR equation, and your height, weight, and activity level drive the rest. A macro calculator for women works from the same inputs as any other version of this tool.

A macro calculator for muscle gain needs a calorie target above maintenance, and that is what the Bulk goal provides: your daily target becomes 1.10 × your estimated maintenance calories — a surplus of about 10% — with the macro targets worked out from that higher figure.

Protein does the structural work: 1.8 grams per kilogram of body weight supplies amino acids for muscle repair and growth. Total calories matter just as much — without consistent energy surplus, extra protein has less support for building new tissue, and carbohydrates keep your sessions fuelled.

The same logic applies if you follow a bodybuilding macro calculator approach: set protein from body weight, hold fat in a healthy range, and use carbohydrates to fill the remaining calories. This calculator applies that order automatically, so the results are a sensible starting point for a lean-gain phase.

Recomp is short for body recomposition: reducing your body fat while gaining or maintaining lean muscle at the same time. It usually happens around maintenance calories or a small deficit, with protein kept high and regular resistance training — and it tends to progress more slowly than separate bulking and cutting phases.

This calculator does not run a separate recomp formula. Choose Maintain for a recomp-style phase, or Cut if fat loss is the priority, and use the resulting calorie and macro targets as your starting point — then adjust them from real-world progress.

Calorie and macro calculations are estimates. The result depends on the details you enter, the activity level you choose, and the assumptions built into the formulas — activity multipliers are population averages, and real energy needs vary from person to person.

Treat the outputs as a starting point rather than a prescription. Follow the targets for a few weeks, watch your weight trend, then adjust calories and macros up or down based on what actually happens — your own results give you the clearest picture of what your body needs.