Macro Calculator
Balance protein, carbs and fat for your daily targets.
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Macro Calculator
Balance your protein, carbs and fat for weight loss, maintenance or muscle gain.
kg
cm
years
Daily calorie target
kcal
Protein
Carbs
Fat
Macro split by calories
Enter your details and press Calculate.
Understanding macros
Calorie targets come from the Mifflin-St Jeor BMR formula scaled by your activity, then adjusted for your goal (deficit to lose, surplus to gain).
The macro split follows common fitness guidance: protein 30–35%, carbs 35–45% and fat 25–30%. Protein and carbs provide 4 kcal/g each, fat provides 9 kcal/g.