Free Macro Calculator — Daily Protein, Carbs and Fat Targets
A macro calculator is a free browser tool that estimates daily calories and macro targets based on your body, activity level, and goal. Get protein, carbs, and fat grams instantly with no account and no data sent to any server.
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A macro calculator is a free browser tool that estimates your daily calories and macro targets for protein, carbs, and fat. It combines your body data, activity level, and goal to build a practical eating target you can follow. All calculations run locally in your browser with no account and no data sent to any server.
How it works
- Enter your profile with unit system, age, gender, weight, height, and optional body-fat percentage.
- Choose activity and goal to estimate maintenance calories (TDEE) and your daily calorie target.
- Review macro targets instantly with grams, calories, meal breakdown, and real-time alerts.
When to use this tool
- Setting calories and macros before starting a cut, maintenance phase, or lean-bulk plan.
- Comparing macro split strategies like balanced, high-protein, low-carb, keto, or custom.
- Adjusting daily targets when your activity level or training frequency changes.
- Planning macro distribution per meal for easier adherence during work and workouts.
- Using related tools like the BMI Calculator and Calorie Deficit Calculator to add context.
BMR and TDEE are different layers of your energy needs: BMR estimates calories at rest, while TDEE includes movement and training. Protein supports muscle retention and recovery in both fat-loss and gain phases, while carbs and fat are adjusted to performance and preference. Reassess every few weeks because weight change, activity, and adherence can shift your real maintenance over time.
Frequently asked questions
What are macros in nutrition?
Macros are protein, carbohydrates, and fat — the three macronutrients that provide energy and support body function. Tracking macros helps you plan calories and nutrient balance based on your goal.
How do I calculate my macros?
You calculate macros by estimating your daily calorie target first, then splitting those calories across protein, carbs, and fat percentages. This calculator does that automatically using your body data, activity level, and goal.
How much protein do I need per day?
Most active adults target at least 1.6 g to 2.2 g of protein per kg of body weight depending on goal and training load. Higher protein is usually prioritized during fat-loss phases to support muscle retention.
What is TDEE and how is it calculated?
TDEE means Total Daily Energy Expenditure — your estimated maintenance calories per day. It is calculated by multiplying BMR by an activity multiplier that reflects your routine and training.
What is the best macro split for weight loss?
There is no single best split for everyone, but weight-loss plans usually prioritize protein and keep calories in a sustainable deficit. This tool lets you compare balanced, high-protein, low-carb, keto, and custom splits.
What is the difference between BMR and TDEE?
BMR estimates calories your body needs at complete rest, while TDEE includes movement, exercise, and daily activity. TDEE is the practical baseline used to set calorie targets for losing, maintaining, or gaining weight.
How many calories should I eat to lose weight?
A common starting point is a 15% to 25% calorie deficit from your TDEE, adjusted to your recovery and adherence. This calculator estimates that target instantly from your profile.
What is the Mifflin-St Jeor equation?
Mifflin-St Jeor is a widely used equation to estimate BMR from weight, height, age, and sex. It is commonly used as the baseline formula when body-fat percentage is not provided.
Is keto a good macro split for weight loss?
Keto can work for some people when adherence is high and calories are controlled, but it is not required for fat loss. The best split is the one you can sustain while meeting protein and calorie targets.
This calculator provides general estimates for educational purposes only. Individual nutritional needs vary based on health conditions, metabolism, and other factors. Consult a registered dietitian or healthcare professional before making significant changes to your diet.
Related tools
- BMI Calculator
A BMI calculator is a free browser tool that estimates your body mass index using metric or imperial units.
- Calorie Deficit Calculator
A calorie deficit calculator is a free browser tool that estimates your maintenance calories, daily target, projected weekly loss, and timeline to goal weight.