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Macro Calculator for Daily Nutrition

Calculate your estimated daily calories, protein, carbohydrates and fats based on your age, body measurements, activity level and fitness goal.

Use this free macro calculator to estimate your daily macronutrient targets, calculate BMR and TDEE, and create a simple calorie and macro plan for your selected goal.

Daily Calories Protein Carbohydrates Fat BMR & TDEE

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Macro Split

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Calculate Your Daily Macros

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Enter your details to calculate your daily macros.

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Macro Distribution

Customize your protein and fat percentages. Carbohydrates are calculated automatically.

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Quick Examples

What Is a Macro Calculator?

A macro calculator is an online tool that estimates how many calories and macronutrients you may need each day based on information such as your age, gender, weight, height, activity level and fitness goal.

The three primary macronutrients are protein, carbohydrates and fat. Each provides energy and plays different roles in a balanced diet. A macro calculator can help organize these nutrients into daily targets for general planning.

This free macro calculator also estimates BMR and TDEE before calculating a goal-based daily calorie target and distributing those calories across protein, carbohydrates and fat.

Macro Calculator Features

Get the essential calorie and macronutrient information needed for simple daily nutrition planning.

BMR Calculation

Estimate your Basal Metabolic Rate using the Mifflin-St Jeor equation.

TDEE Estimate

Estimate your daily maintenance calorie requirement based on your selected activity level.

Custom Macro Split

Customize your protein and fat percentages while carbohydrates are calculated automatically.

Goal-Based Calories

Select fat loss, maintenance or muscle / weight gain to calculate a goal-based calorie target.

Daily Protein, Carbs & Fat

See your estimated daily protein, carbohydrate and fat targets in grams and calories.

Per-Meal Guide

View a simple three-meal distribution of your daily protein, carbohydrates and fat targets.

How to Use the Macro Calculator

Calculate your estimated daily macros in a few simple steps.

1

Enter Your Details

Enter your age, gender, weight and height.

2

Select Activity

Choose the activity level that best matches your routine.

3

Choose Your Goal

Select fat loss, maintenance or muscle / weight gain.

4

Calculate

Click Calculate My Macros to view your results.

What Are Macronutrients?

Macronutrients, commonly called macros, are nutrients that provide energy and are required by the body in relatively large amounts. The three main macronutrients are protein, carbohydrates and dietary fat.

Protein

Protein provides approximately 4 calories per gram and contributes to many important processes in the body.

Carbohydrates

Carbohydrates provide approximately 4 calories per gram and are an important source of energy.

Fat

Dietary fat provides approximately 9 calories per gram and has several important functions in the body.

Macro Calculator Formula

The calculator first estimates Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. Your BMR is then multiplied by an activity factor to estimate Total Daily Energy Expenditure (TDEE).

Male BMR

10 × weight + 6.25 × height − 5 × age + 5

Female BMR

10 × weight + 6.25 × height − 5 × age − 161

TDEE

TDEE = BMR × Activity Factor

Macronutrient Calories

Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Fat = 9 calories per gram

Common Uses of a Macro Calculator

A macro calculator can be useful when you want to organize your daily calorie intake around specific protein, carbohydrate and fat targets.

People may use a daily macro calculator for general nutrition planning, meal planning, fitness tracking or to better understand how calories are distributed among the three macronutrients.

The calculator can also provide a starting point for comparing different macro distributions while keeping a consistent daily calorie target.

Important Information

The results provided by this macro calculator are estimates intended for general informational and planning purposes. Actual calorie and macronutrient requirements can vary from person to person.

This calculator is not medical advice and does not replace individualized guidance from a qualified healthcare or nutrition professional.

People with medical conditions, pregnancy, eating disorders or specialized dietary requirements should seek appropriate professional guidance before making significant dietary changes.

Frequently Asked Questions About Macro Calculators

What is a macro calculator?

A macro calculator estimates your daily calorie and macronutrient targets using information such as your age, gender, weight, height, activity level and goal.

What are the three main macros?

The three main macronutrients are protein, carbohydrates and dietary fat.

How does the calculator estimate calories?

The calculator estimates BMR using the Mifflin-St Jeor equation, applies an activity factor to estimate TDEE, and then adjusts the calorie target according to the selected goal.

Can I change the protein and fat percentages?

Yes. You can enter your preferred protein and fat percentages. The remaining percentage is assigned automatically to carbohydrates.

How many calories are in one gram of protein?

Protein provides approximately 4 calories per gram.

How many calories are in one gram of carbohydrates?

Carbohydrates provide approximately 4 calories per gram.

How many calories are in one gram of fat?

Fat provides approximately 9 calories per gram.

Is this macro calculator medical advice?

No. The calculator provides general estimates for informational and planning purposes and does not provide individualized medical or nutrition advice.

Calculate Your Daily Macros

Use our free macro calculator to estimate your daily calories, protein, carbohydrates and fat based on your personal details and selected goal.

Calculate My Macros