Health & Fitness

Macro Calculator

Calculate your daily protein, carbohydrate, and fat targets in grams based on your calorie goal, body weight, and fitness goal.

Daily Calorie Target

Use our TDEE Calculator to find your target

Body Weight (kg)

Goal

Enter your calorie target and body weight above

Frequently Asked Questions

Is the Macro Calculator free?

Yes — the Macro Calculator is completely free to use with no account or sign-up required.

Is my data private?

Absolutely. This tool runs entirely in your browser. Your text and data are never sent to any server.

Does it work on mobile?

Yes, all tools are designed to be mobile-friendly and responsive.

About this tool

Calculate your daily protein, carbohydrate, and fat targets in grams based on your calorie goal, body weight, and fitness goal.

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Sources & Methodology

Protein Targets

Protein targets by goal: Fat loss (Cut) = 2.0 g/kg body weight — elevated to preserve muscle during a calorie deficit. Maintenance = 1.6 g/kg — meets most active individuals' needs. Muscle gain (Bulk) = 1.8 g/kg. Each gram of protein provides 4 calories.

Dietary Fat

Fat is allocated at 25% of total daily calories as a balanced default. Each gram of fat provides 9 calories.

Carbohydrates

Carbs fill the remaining calories after protein and fat are accounted for. Each gram of carbohydrate provides 4 calories. Carbs are the primary fuel source for moderate-to-high intensity exercise.

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