Free Macro Calculator
Use this free Macro Calculator to turn your body details and goal into simple daily targets. It first estimates your basal metabolic rate and total daily energy expenditure, then adjusts calories for maintaining, cutting or bulking and splits them into protein, carbohydrate and fat grams.
You do not need to guess portions or do the maths by hand. Enter your sex, age, weight and height, choose an activity level and a goal, and press Calculate to get clear numbers you can use for meal planning today.
Table of Contents
What is a Macro Calculator?
A Macro Calculator estimates how many grams of protein, carbohydrates and fat you should eat each day. It starts with your BMR using the Mifflin-St Jeor equation, multiplies it by your activity level to get your TDEE, and then adjusts the total for your goal.
Formula: BMR (Mifflin-St Jeor) x activity = TDEE. Goal calories: maintain = TDEE, cut = TDEE x 0.85, bulk = TDEE x 1.10. Splits (protein / carbs / fat): maintain 30/40/30, cut 40/35/25, bulk 30/45/25. Grams: protein and carbs = calories x % / 4; fat = calories x % / 9.
How to Use the Macro Calculator (Step by Step)
- Select sex, enter age, weight and height.
- Choose your activity level.
- Choose your goal: maintain, cut or bulk.
- Press Calculate and read your BMR, TDEE, target calories and macro grams.
Example Calculation
Example: Male, 30 years, 70 kg, 175 cm, Moderately active, Maintain. TDEE is 2,555.56 kcal per day. Protein is 191.67 g, Carbs are 255.56 g and Fat is 85.19 g. This uses the maintain split of 30% protein, 40% carbs and 30% fat.
Features
- BMR, TDEE and goal calories together in one result.
- Three goals with standard splits: maintain, cut and bulk.
- Clear grams for protein, carbs and fat.
- Free and instant, with no sign-up needed.
Benefits
- Diet planning without guesswork.
- Protein protection on a cut, when muscle matters most.
- Consistent daily targets you can follow and adjust.
- Pairs well with TDEE and BMR tools for a complete picture.
Final Thoughts
Start with the defaults, check your result, and then adjust your food around the protein, carb and fat grams. For related tools, try the TDEE Calculator and the BMR Calculator.
Frequently Asked Questions (FAQs)
What is a macro split?
It is the share of your daily calories that comes from protein, carbohydrates and fat. The grams are found by dividing protein and carb calories by 4 and fat calories by 9.
Why is protein higher when cutting?
On a calorie deficit, a higher protein share (40% here) helps protect muscle while fat is lost.
Should I hit these numbers exactly every day?
Treat them as daily targets with a small range (about 5%). Weekly average consistency matters more than one perfect day.
Can I change the split?
Yes – the splits used here are standard starting points. Endurance athletes often raise carbs; low-carb diets raise fat and protein instead.