Macro targets you can actually use.
Get a starting point for calories, protein, carbs and fat in seconds. Adjust the inputs and your numbers update live.
Start with your numbers.
Use metric units for the calculation. The formula uses Mifflin-St Jeor, activity, goal and a protein-first macro split.
2,170 kcal / day
TDEE2,170 kcal
BMR1,400 kcal
Why each macro matters.
Carbs04 kcal / g
Carbs are your body's fastest fuel source and the macro that moves most when your goal changes. They also hold water, so a low-carb week on the scale isn't automatically fat loss.
Fat09 kcal / g
Fat is calorie-dense, supports hormones and helps meals feel satisfying. The calculator keeps it above 20% of target calories.
Protein04 kcal / g
Protein builds and repairs tissue and keeps you full. Your target starts at 1.6–2.2 g per kg of bodyweight, depending on your goal.
How we calculate your macros
We estimate resting calories with Mifflin-St Jeor, multiply by your activity level to estimate TDEE, then adjust calories for your goal. Protein is set first at 1.6–2.2 g/kg, fat stays at 25% of calories, and carbs fill the remainder. All macro calories use the 4-4-9 rule.
Want to see the arithmetic step by step? Read how to calculate macros or explore the macro breakdown by goal.
Macro Calculator FAQ
What is the 40-40-20 rule for macros?
It usually means 40% carbs, 40% protein and 20% fat. It can be a starting point, but gram targets based on bodyweight are more useful.
How do I calculate my macros?
Estimate TDEE, choose a calorie target, set protein, set fat, then give the remaining calories to carbs.
What is the best macro formula for weight loss?
A 10–20% calorie deficit with protein around 1.6–2.2 g/kg is a sensible starting framework.
Which macro calculator is most accurate?
No calculator measures your metabolism perfectly. The best one gives transparent math and lets you adjust targets using real weight trends.
Is this macro calculator really free?
Yes. Your estimate is available without an account or email address.
Do I need to create an account?
No. You can calculate, copy and share your result without registering.