Macro Calculator
Calculate your daily macros for weight loss, maintenance or muscle gain with this free online macro calculator. Get protein, fat and carb grams instantly.
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How to use Macro Calculator
- 1Choose your units and sex, then enter your age, height and weight
- 2Pick your activity level, your goal (lose, maintain or gain) and a macro split
- 3Read your daily calories and grams of protein, fat and carbs, then copy the result
Frequently asked questions
How are macros calculated?▾
First your maintenance calories (TDEE) are estimated with the Mifflin-St Jeor equation and your activity level. Your goal adjusts the calories, then the split divides them: protein and carbs have 4 kcal per gram, fat has 9.
What is a good macro split for weight loss?▾
A higher-protein split such as 40% protein, 25–30% fat and 30–35% carbs helps keep you full and protects muscle while you eat about 500 kcal below maintenance.
What are keto macros?▾
A typical ketogenic split is about 70–75% fat, 20% protein and 5% carbs, which usually keeps net carbs under 20–50 grams a day.
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