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About the Macro Calculator
The Macro Calculator estimates your daily protein, carbohydrate, and fat targets in grams. Enter a few body and activity details, and it returns calorie totals plus a macronutrient split matched to your goal. You get clear numbers you can apply to meal planning right away.
The calculation starts with the Mifflin-St Jeor equation, a standard formula for basal metabolic rate. It then multiplies that value by an activity factor to estimate total daily energy expenditure. Finally, it divides those calories among protein, carbs, and fats according to your selected goal, such as fat loss or muscle gain. Weigh yourself at the same time of day and update your inputs every few weeks as your weight changes.
- Enter your age, sex, height, weight, and typical activity level.
- Choose your goal, such as fat loss, maintenance, or muscle gain.
- Read your daily gram targets and apply them to your meals.