Macro Calculator

What is Macro Calculator?

Estimates your daily protein, carb, and fat needs based on your body stats, activity level, and fitness goal. Pick your goal and get a macro split tailored to cutting, maintaining, or bulking.

How to use

1. Enter your weight, height, age, and gender, then select your activity level from sedentary to very active.
2. Choose your goal (lose weight, maintain, or gain muscle) and the calculator adjusts your total calories and macro split.
3. Review your daily targets in grams for protein, carbs, and fat, plus the calorie breakdown for each macronutrient.

Result

A 28-year-old male, 180 lbs, 5'10", moderately active, wants to lose weight. The calculator recommends 2,100 calories: 180g protein (34%), 210g carbs (40%), 60g fat (26%) — a high-protein deficit plan to preserve muscle.

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