Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on your calorie needs and fitness goal.
Reviewed October 7, 2026 Runs in your browser — inputs are never stored
This tool provides general educational estimates only and is not medical advice. It does not diagnose, treat, or replace guidance from a qualified healthcare provider. Consult a doctor for decisions about your health.
About the Macro Calculator
The macro calculator turns your calorie target into daily grams of protein, carbohydrate and fat. It estimates your maintenance calories with the Mifflin-St Jeor equation and your activity level, subtracts 500 kcal if your goal is weight loss or adds 400 kcal for muscle gain, and then splits the total between the three macronutrients using a ratio suited to that goal. Protein and carbohydrate provide 4 kcal per gram and fat provides 9, which is how the calories become grams. The result is a practical starting point for meal planning or for setting targets in a food-tracking app.
How to use it
- 1Select your sex and enter your age, weight and height.
- 2Choose the activity level that matches a normal week.
- 3Choose your goal: lose weight, maintain or gain muscle.
- 4Press Calculate to see your daily calories and grams of protein, carbs and fat.
Worked example
a 30-year-old man, 75 kg and 178 cm, who exercises 3–5 days a week has a maintenance level of about 2,662 kcal. Choosing “Lose weight” lowers the target to about 2,162 kcal, which the tool then divides into protein, carbohydrate and fat grams.
How it works
How it works
We estimate calories from your TDEE and goal, then split them into macros (protein and carbs at 4 kcal/g, fat at 9 kcal/g).
Who it is for
People tracking their food intake, athletes fuelling training, and anyone who wants targets more specific than a calorie number.
Why it helps
The same calories can be made of very different foods; macro targets steer the composition of your diet.
Common use cases
- Setting targets in a food-tracking app
- Planning meals for a cutting or bulking phase
- Checking whether you eat enough protein for your training
Frequently asked questions
A:It depends on goals; higher protein supports fat loss and muscle retention.
A:These are sensible defaults; a dietitian can personalise them further.
Reviewed for accuracy · Last updated October 7, 2026
Formulas follow recognised clinical references — including WHO BMI classifications, the Mifflin-St Jeor equation, and Naegele’s rule — and are periodically checked against published reference values.
CalcWisee Editorial Team
Calculator development and formula review
CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.
Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards
References & sources
Related guides
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Understand how many calories your body burns at rest and estimate your daily calorie needs with the free CalcWisee BMR Calculator — using the Mifflin–St Jeor Equation.
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