Macro CalculatorFree online fitness & health calculator — instant results, no sign-up
Daily protein, carbs and fat for your goal.
For general information only. This is not medical advice, diagnosis, dosing guidance or a treatment recommendation. Talk to a doctor or other qualified health professional about your health, pregnancy, or diet.
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About the Macro Calculator
This calculator determines target daily intake of calories, protein, carbohydrates, and fat based on your body measurements, activity level, and fitness objective. It is designed for individuals seeking structured macronutrient targets for weight maintenance, fat loss, or muscle gain.
- Age
- Your chronological age in years, typically ranging from 15 to 100.
- Sex
- Biological sex (Male or Female), used to estimate basal metabolic rate.
- Height
- Stature measured in centimeters, typically between 120 cm and 230 cm.
- Weight
- Current body mass in kilograms, typically between 35 kg and 250 kg.
- Activity
- Weekly physical activity level ranging from Sedentary to Very active.
- Goal
- Dietary target: Maintain weight, Lose weight (-500 kcal/day), or Gain muscle (+300 kcal/day).
Formula and method
Calories (t) = TDEE + Goal Adjustment; Protein (p) = Weight × Protein Multiplier; Fat (f) = (t × 0.27) / 9; Carbs (c) = (t − (p × 4) − (f × 9)) / 4
- TDEETotal daily energy expenditure based on basal metabolic rate and activity multiplier
- Goal Adjustment-500 kcal for Lose weight, +300 kcal for Gain muscle, 0 kcal for Maintain
- Protein Multiplier1.6 g per kg body weight for Maintain; 2.0 g per kg body weight for Lose weight or Gain muscle
- tTarget daily caloric intake (kcal/day)
- pDaily protein target in grams (4 kcal per gram)
- fDaily dietary fat target in grams (9 kcal per gram, set to 27% of total calories)
- cDaily carbohydrate target in grams (4 kcal per gram, allocated from remaining calories)
The tool calculates your baseline energy expenditure (TDEE) and adjusts it by -500 kcal for fat loss or +300 kcal for muscle growth. Protein is allocated relative to body mass (1.6 to 2.0 g/kg), fat is fixed at 27% of daily calories, and all remaining calories are allocated to carbohydrates. Each final value is rounded to the nearest whole gram or calorie.
Worked example
These are the calculator's starting values and the results it actually produces for them.
Inputs
- Age30 years
- SexMale
- Height175 cm
- Weight75 kg
- ActivityModerate (3-5 days/wk)
- GoalMaintain
Results
- Calories2,633 kcal/day
- Protein120 g
- Carbs361 g
- Fat79 g
How to use the Macro Calculator
- 1Compute baseline maintenance calories (TDEE) from age, sex, height, weight, and activity level.
- 2Adjust daily calories by subtracting 500 kcal for weight loss, adding 300 kcal for muscle gain, or keeping TDEE unchanged for maintenance.
- 3Calculate daily protein at 1.6 g/kg of body weight for maintenance or 2.0 g/kg for fat loss and muscle gain.
- 4Assign 27% of target calories to dietary fat (at 9 kcal/g) and allocate the remaining calories to carbohydrates (at 4 kcal/g).
Reading your result
The primary output shows your daily target calorie intake alongside gram quantities for protein, carbs, and fat. Hitting these daily gram totals ensures you achieve your intended energy balance while meeting specific structural and metabolic nutrient thresholds.
Limitations
The calculation relies on population-level metabolic estimates and does not measure lean body mass versus body fat directly. It also assumes standard energy density factors (4 kcal/g for protein/carbs, 9 kcal/g for fat) without accounting for metabolic adaptation or variable digestive efficiency.
Common questions
Why is protein intake set higher during weight loss than maintenance?+
During a caloric deficit, consuming 2.0 grams of protein per kilogram helps preserve lean muscle mass and enhances satiety compared to maintenance levels.
Why is fat intake set at 27% of total calories?+
A 27% fat target falls directly within standard dietary recommendations (20% to 35% of total energy), supporting hormonal function and fat-soluble vitamin absorption without crowding out carbohydrates.
Can I adjust the balance between carbs and fats?+
Yes. As long as your total calorie target and adequate protein intake are maintained, you can shift calories between carbohydrates and fats according to personal preference or athletic demands.
Does the calculator save my information?+
Calculations run in your browser. While signed in, inputs and results are automatically recorded in account history; saving a result creates a separate saved record.
Further reading
You might also like
Carbohydrate Calculator
Daily carb range (45–65% of calories).
Protein Calculator
Daily protein needs by weight and activity.
Fat Intake Calculator
Healthy daily fat range.
TDEE Calculator
Total daily energy expenditure.
GFR Calculator
Kidney function estimate (CKD-EPI 2021).
Body Type Calculator
Body shape from bust, waist and hip measurements.
Results are estimates for informational purposes and are not financial, medical or legal advice.