Macro calculator
Get your daily calories and macro split for your goal.
Macro calculator
Calculate your daily calories and a macro split of protein, carbohydrates and fat from your body details, activity level and goal (maintain, lose or gain). It estimates energy with the Mifflin-St Jeor equation, then divides it into grams of each macronutrient.
How the split works
Calories come from BMR × activity, adjusted for your goal. This tool uses a balanced 30% protein / 40% carbs / 30% fat split, then converts to grams using 4 kcal per gram of protein and carbs and 9 kcal per gram of fat. Athletes may prefer a higher-protein split.
Frequently asked questions
What are macros? The three macronutrients — protein, carbohydrates and fat — that make up your calories.
Why 4 and 9 kcal per gram? Protein and carbs provide ~4 kcal/g, fat ~9 kcal/g.