Macro Calculator: Calculate Your Daily Protein, Carb & Fat Targets

Whether your goal is fat loss, muscle building, or simply maintaining a healthy weight, macronutrient tracking is one of the most evidence-based approaches to nutrition. But knowing how many grams of protein, carbohydrates, and fat you need each day requires more than guesswork — it starts with accurate calculation of your calorie needs and a macro split matched to your goals. This macronutrient calculator does everything in one tool.

What Does This Tool Do?

Enter your age, biological sex, height, weight (metric or imperial), activity level, primary goal, preferred macro split, and number of meals per day. The tool calculates:

• Daily calorie target — using the Mifflin-St Jeor equation (the most validated formula for BMR calculation), multiplied by your activity factor to get TDEE, then adjusted for your goal
• Protein, carbohydrate, and fat targets in grams — displayed in colour-coded cards with calorie contribution and percentage of total intake
• Macro proportion bar — a visual stacked bar showing your split at a glance
• Per-meal breakdown — your daily targets divided across your chosen number of meals, with individual calorie and macro targets for each meal
• Metabolic context — BMR, TDEE, calorie adjustment, BMI with classification, and protein per kg bodyweight with a quality indicator
• Adaptive nutrition tips — goal-specific and split-specific guidance (e.g. keto adaptation notes for ketogenic splits, protein preservation advice for fat loss goals)

Six macro splits are supported: Balanced (30/40/30), High Protein (40/30/30), Low Carb (35/25/40), Keto (~30/5/65), High Carb / Endurance (25/55/20), and Paleo-style (35/25/40).

How Macro Targets Are Calculated

Calories from each macronutrient are allocated based on the selected percentage split, then converted to grams using standard caloric densities: protein and carbohydrates at 4 kcal/g, fat at 9 kcal/g. The goal adjustment (e.g. −300 kcal for fat loss, +200 kcal for muscle building) is applied before the split calculation, ensuring the macro ratios are always relative to the target intake.

Who Is This Tool For?

This calculator is ideal for nutritionists, dietitians, personal trainers, health coaches, and anyone working with clients on body composition goals. It's also useful for individuals who want a science-based starting point for tracking their macros without requiring a paid app subscription.

Calculate your targets. Track your macros. Reach your goals.