Macro Calculator: Daily Protein, Carbs, and Fat Targets
Calculate daily protein, carb, and fat targets in grams from your TDEE, goal, and a macro split preset or custom ratio.
A macronutrient calculator that estimates your daily calorie needs with the Mifflin-St Jeor equation, applies a goal adjustment (from a 20% deficit to a 20% surplus), and divides the result into grams of protein, carbs, and fat. Pick a preset split (balanced, high protein, low carb, keto) or set a custom ratio with sliders that always sum to 100%.
Counting macros means hitting daily gram targets for protein, carbohydrates, and fat instead of (or alongside) a single calorie number. This calculator produces those targets in three steps. It first estimates your Basal Metabolic Rate with the Mifflin-St Jeor equation, which uses weight, height, age, and biological sex. It then multiplies BMR by an activity factor between 1.2 (sedentary) and 1.9 (very active) to get your Total Daily Energy Expenditure, and adjusts that number for your goal: a 20% or 10% deficit for weight loss, maintenance, or a 10% or 20% surplus for gaining.
The adjusted calorie target is then split across the three macronutrients. Protein and carbohydrates contain roughly 4 calories per gram, fat contains 9, so a 2,000 kcal target on a 30/35/35 split works out to 150 g protein, 175 g carbs, and 78 g fat. Four presets cover common approaches: balanced (30/35/35), high protein (40/30/30), low carb (40/20/40), and keto (30/5/65). The custom mode gives you three sliders that automatically rebalance so the split always sums to 100%.
Treat the output as a starting point rather than a prescription. Formulas estimate average metabolism, and individuals vary by several hundred calories per day. Log your intake against these targets for two to four weeks, watch your weight trend, and nudge calories up or down based on actual results.
- 1
Enter your stats
Choose metric or imperial units, then enter age, biological sex, height, weight, and your typical weekly activity level.
- 2
Pick a goal and split
Select a goal from lose (-20%) to gain (+20%) and a macro split preset, or drag custom sliders that keep the ratio summing to 100%.
- 3
Read your targets
The result card shows your daily calorie target plus grams of protein, carbs, and fat, with each macro's calorie share. Copy them with one click.
Starting a cut
Set the lose goal and a high protein split to preserve muscle while eating 20% below maintenance.
Planning keto meals
Use the keto preset to see how few carb grams (5% of calories) fit your budget and how much fat fills the rest.
Lean bulking
Pick lean gain (+10%) and a balanced split to add muscle with a modest surplus instead of an aggressive bulk.
Matching a coach's plan
Enter the exact percentage split your coach or program prescribes with the custom sliders and get gram targets instantly.
How are the calorie and macro numbers calculated?
BMR comes from the Mifflin-St Jeor equation, multiplied by a standard activity factor (1.2 to 1.9) to get TDEE, then adjusted by your goal percentage. Grams use 4 kcal per gram for protein and carbs and 9 kcal per gram for fat.
Which macro split should I choose?
Balanced (30/35/35) suits most people. High protein (40/30/30) helps preserve muscle in a deficit, low carb (40/20/40) suits lower-carb preferences, and keto (30/5/65) targets ketogenic diets. The custom sliders cover anything else.
How accurate are these targets?
They are estimates. Prediction equations have an error margin of roughly 10%, and activity multipliers are self-reported. Track your weight trend for 2-4 weeks and adjust calories by 100-200 kcal if results stall.
Should I use this if I have a medical condition?
No, not without professional input. Conditions like diabetes, kidney disease, or thyroid disorders change how your body handles macronutrients. Consult a physician or registered dietitian before following calculated targets.
Is my personal data sent anywhere?
No. Age, weight, height, and every calculation stay in your browser. Nothing is uploaded to a server, and only your unit, goal, and split preferences are saved locally on your device.