Free Macro Calculator
Calculate your daily protein, carbs, and fat targets for weight loss, muscle gain, or maintenance. Choose from popular diet presets or create your own custom macro split.
Calculate Your Macros
A well-rounded approach suitable for most people
Enter your details above and click Calculate to see your results
How It Works
Enter Your Details
Input your age, gender, height, weight, and activity level. Toggle between metric and imperial units as needed. Select your fitness goal — whether you want to lose weight, maintain your current weight, or build muscle through a lean bulk.
Choose Your Diet Type
Pick from evidence-based presets like balanced, low-carb, keto, or high-protein diets. Each preset uses research-backed macro ratios. Alternatively, use custom mode to dial in your exact protein, carb, and fat percentages with interactive sliders.
Get Your Macro Targets
View your BMR, TDEE, and daily macro targets broken down by grams and calories. See a visual pie chart of your macro split and a per-meal breakdown for 3 to 6 meals per day. Export your results as a PDF to share or print.
Why Use This Calculator
Evidence-Based Formulas
Choose between Mifflin-St Jeor and Harris-Benedict BMR equations, both validated by peer-reviewed research for estimating calorie needs.
Instant Results
Get your personalised macro targets in seconds. No sign-up required, no waiting — just enter your details and calculate.
100% Private
All calculations happen directly in your browser. Your data is never sent to any server or shared with third parties.
PDF Export
Download your results as a clean, print-friendly PDF. Perfect for sharing with your trainer or keeping as a reference.
Guides
In-depth articles to help you get the most from your macros
Macro Calculator for Weight Loss
Learn how to set your macros for effective, sustainable weight loss.
Keto Macro Calculator
Find your ideal fat, protein, and carb ratios for ketosis.
Macros for Bodybuilding
Optimise your bulking and cutting phases with the right macro split.
TDEE Explained
Understand how your total daily energy expenditure works.
Best Macro Ratios
Compare macro ratios for different fitness goals and diet types.
Real-World Scenarios
See the calculator in action with worked examples