Free Tool
Macro Calculator
Find your daily calorie and macro targets. Enter your details below — everything is calculated in your browser, with no signup and nothing stored.
Your daily targets
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Calories
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Protein (g)
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Carbs (g)
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Fat (g)
Fill in your details and tap “Calculate my macros” to see your personalized targets.
How this macro calculator works
The calculator estimates your Basal Metabolic Rate with the Mifflin-St Jeor equation, then multiplies it by your activity factor to get your Total Daily Energy Expenditure (TDEE). Your goal adjusts that number: a 20% deficit for fat loss or a 12% surplus for muscle gain. Protein is set from your body weight, fat at roughly 25% of calories, and the remaining calories become carbohydrates.
Macro Calculator FAQ
How are my macros calculated?
This calculator estimates your resting energy needs with the Mifflin-St Jeor equation, multiplies by an activity factor to get your total daily energy expenditure (TDEE), then adjusts for your goal. Protein is set from your body weight, fat is set at about 25% of calories, and the rest of your calories become carbohydrates.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the estimated number of calories you burn in a day, including movement and exercise. Eating below your TDEE creates a deficit for fat loss; eating above it creates a surplus for muscle gain.
How often should I recalculate my macros?
Recalculate every time your weight changes by about 5–10 pounds (2–4 kg) or when your activity level changes meaningfully. Your calorie needs drop as you lose weight, so updating your targets keeps progress steady.
Are these macro targets exact?
No. Formulas like Mifflin-St Jeor give a solid starting estimate, but real metabolism varies. Use these numbers as a starting point, track consistently for two to three weeks, and adjust based on your real-world results.