Macro Calculator
Get your daily protein, carbs, and fat targets based on your goal.
Frequently asked questions
How accurate is this macro calculator?
It uses the Mifflin-St Jeor equation, the most accurate general formula for estimating metabolic rate, combined with standard activity multipliers. Results are a solid starting estimate — individual needs vary, so adjust based on your real-world results over a few weeks.
Is it free to use?
Yes, completely free with no sign-up. Everything is calculated in your browser and nothing you enter is stored.
Should I use metric or imperial?
Either — switch units at the top of the calculator and enter your numbers in whichever system you prefer. The math is identical.
This calculator provides a general estimate for informational purposes only and is not medical or nutritional advice. Consult a qualified professional before making significant changes to your diet or exercise routine.