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Free Macro Calculator

Calculate your daily calories and protein/carb/fat macros for cutting, maintaining or bulking.

Works offline once loaded
kg
cm
yrs
Macro split

Protein by body weight, 25% of calories from fat, the rest carbs.

Fine-tune (optional)
%
%

With body fat, calories use Katch–McArdle and protein is based on lean mass.

Daily calories
2,759 kcal
Maintenance: 2,759 kcal
Roughly stable weight at this target.
Protein
144g
21% of calories
Carbs
373g
54% of calories
Fat
77g
25% of calories

Fibre target: 39g

Meals per day
Per meal
920 kcal
Protein
48g
Carbs
124g
Fat
26g
⚠️ Estimates based on population formulas — your real needs vary. Not medical or nutritional advice; consult a professional before changing your diet.

🔒 All figures are calculated in your browser — nothing is uploaded.

Common uses

  • Cutting MacrosGet your macros for a fat-loss phase.
  • Bulking MacrosGet macros for lean muscle gain.
  • Maintenance CaloriesFind the calories that hold your weight.
  • Protein IntakeSee your daily protein target in grams.
  • Macros Starting PointA macro split to adapt for low-carb.
  • TDEE CalculatorEstimate total daily energy expenditure.

How It Works

Estimate your daily calorie needs with the Mifflin–St Jeor equation and get a protein/carb/fat breakdown tuned to cutting, maintaining or bulking. All math runs in your browser — no account, no tracking.

  1. 1
    Enter your stats
    Sex, weight, height, age and activity level (metric or imperial).
  2. 2
    Pick a goal
    Cut, maintain or bulk adjusts your calorie target.
  3. 3
    See your macros
    Daily calories plus protein, carbs and fat in grams.
  4. 4
    Use as a guide
    Adjust to how your body responds over a few weeks.

All figures are calculated in your browser — nothing is uploaded.

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Frequently Asked Questions