The Calorie / Macro Calculator turns your stats and goal into a daily calorie target and a macronutrient breakdown. Pick a goal and a macro split, and it shows how many grams of protein, carbs and fat to aim for each day.
Calories and macros for your goal
The calculator estimates your maintenance calories from the Mifflin-St Jeor equation and your activity level, then adjusts for your goal — a deficit to lose weight, maintenance, or a surplus to gain.
It splits the target calories into protein, carbohydrate and fat grams using your chosen ratio, whether balanced, low-carb or high-protein.
Macro splits included
- Balanced (30% protein / 40% carb / 30% fat)
- Low-carb (40% / 20% / 40%)
- High-protein (40% / 35% / 25%)
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