Macro Calculator (Protein, Carbs, Fat)
Calculate daily protein, carbs and fat grams for cutting, maintaining or bulking. Free macro split calculator.
Frequently asked questions
- How are the macros split?
- Protein is set by your goal in grams per kilogram, fat takes 25 percent of calories, and carbohydrates fill the remaining calories.
- What calorie target does it use?
- Your Mifflin-St Jeor BMR times an activity factor for maintenance, then a 20 percent deficit for fat loss or 15 percent surplus for muscle gain.
- Is this different from a calorie calculator?
- A calorie calculator stops at energy needs. This tool takes the next step and turns those calories into grams of each macronutrient.
- Should I follow the numbers exactly?
- Treat them as a starting point. Adjust based on hunger, performance and how your weight trends over a few weeks.
This tool runs entirely in your browser. No data is uploaded anywhere.