Macro Calculator
Calculate daily protein, carb, and fat needs
Your Details
What is Macro Calculator?
A macronutrient calculator that estimates your daily protein, carbohydrate, and fat requirements based on your body stats, activity level, and fitness goal. Whether you're cutting, maintaining, or bulking, get a personalized macro split to guide your nutrition plan.
How to use
- Enter your weight, height, age, and gender, then select your activity level from sedentary to very active.
- Choose your goal — lose weight, maintain, or gain muscle — and the calculator adjusts your total calories and macro split accordingly.
- 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.