Macros Calculator
Use this macros calculator to estimate daily calories and grams of protein, carbohydrates and fat for your chosen goal and macro split.
Daily estimate
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Daily estimate
— calories
- Protein
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- Carbohydrates
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- Fat
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These are estimates from a population equation, not a measurement.
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How this macros calculator works
This macros calculator estimates daily calories with the Mifflin-St Jeor equation, using your sex, age, height, weight and activity level. It then adjusts that estimate for losing, maintaining or gaining weight.
The result applies your chosen protein, carbohydrate and fat split and converts each calorie share into grams using the supplied energy densities. These are estimates from a population equation, not a measurement.
BMR = 10 × weight kg + 6.25 × height cm − 5 × age + sex adjustment; daily calories = BMR × activity multiplier + goal adjustment This tool provides general estimates and is not medical or nutrition advice. Individual energy needs can differ from an equation-based estimate.
Macros calculator FAQ
What does a macros calculator estimate?
It estimates daily calories and the grams of protein, carbohydrates and fat that match your selected split.
Why does the result say estimate?
The calculation uses a population equation and activity multiplier, so it is not a direct measurement of your individual energy needs.
Which macro split should I choose?
Balanced, high protein and lower carb are provided as selectable reference splits. Choose the one that fits your plan or guidance from a qualified professional.
Can I use pounds and feet?
Yes. Select lb or ft and enter additional inches when using height in feet and inches; the calculator converts values before computing.
Are my inputs saved?
No. The calculation runs in your browser and this tool does not need an account or network call.