Health•Free tool
Macro Calculator – Protein, Carbs & Fat
Calculate your daily macronutrient targets — protein, carbs and fat — based on your goal, weight, height and activity.
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HLT
Tool
Enter your values and get results instantly.
HOW
How to Use
- 1Enter your weight and height\n2. Pick your goal (lose, maintain, gain)\n3. Select activity level\n4. See your daily calories and macros
WIN
Benefits
Goal-based targets
BMR/TDEE included
Protein, carbs and fat split
Instant results
Free and private
FAQ
Frequently Asked Questions
How are macros calculated?
BMR is estimated with the Mifflin-St Jeor formula, multiplied by activity for TDEE, then adjusted for your goal with a macro split.
What macro split is used?
Protein 30%, fats 25% and carbs 45% — a balanced starting point you can fine-tune.
What is TDEE?
Total Daily Energy Expenditure — the calories you burn daily. Eating below it loses weight, above it gains.