Macro Calculator
Grams of protein, carbs and fat for your calorie goal.
Works in your browser. Nothing you type is sent to us.
| Goal | Calories a day |
|---|
Macros for your goal
Macro Calculator at a glance
- Price
- Free
- Data sent to us
- None, it runs in your browser
- Sign-up
- Not needed
- Formula
- Mifflin-St Jeor
- Gives
- BMR, TDEE, goal calories, macros
- Units
- US or metric
How to use Macro Calculator
- Type your detailsChoose sex, and type age, height and weight in US or metric units.
- Pick activity and goalChoose how active you are and whether to lose, keep or gain weight.
- Read your caloriesSee calories a day for the goal, your BMR and maintenance, and macros in grams.
The macro split is set to higher protein: 30% of calories from protein, 40% from carbohydrates and 30% from fat. Type your details and goal, and the grams of each appear under the result. Protein and carbs have 4 calories a gram and fat 9.
How it works
Macro Calculator is a web page that does its work on your own device. Everything you type or choose is worked out by your browser and never sent to a server, so nothing is stored and there is nothing to delete. There is no account, no sign-up and no limit on how often you use it.
Hitting your macros
Protein is the one most people fall short on. Spread it over three or four meals; the fat and carb numbers matter less day to day than the calorie total.
Other shortcuts
Calorie Calculator · BMR Calculator · TDEE Calculator
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