Macro Calculator
Macro calculator: daily calories, protein, carbs and fat in grams for weight loss, maintenance or muscle gain.
Editorial review: Farrow (pseudonym; identity and professional credentials are not disclosed). This page is for educational purposes, not professional advice.
Updated
Your inputs
Results update as you type. Nothing you enter leaves your device.
Results
- Protein
- 207 g
- Carbs
- 276 g
- Fat
- 92 g
Example with the starting values
These results use the calculator's initial inputs. Change the values above to calculate your own estimate.
Inputs
- Sex
- Male
- Age
- 30 years
- Weight
- 180 lb
- Height
- 70 in
- Activity
- Moderate (3-5 days/week)
- Goal
- Maintain
- Split (protein/carb/fat)
- Balanced 30/40/30
Results
- Daily calories
- 2,763
- Protein
- 207 g
- Carbs
- 276 g
- Fat
- 92 g
How does the Macro Calculator work?
Your maintenance calories come from the Mifflin-St Jeor equation times an activity factor. Your goal then adds or removes calories: 500 less to lose weight, 300 more to gain.
The calories are split by the diet style you pick. Protein and carbs give 4 calories per gram and fat gives 9, so each share is converted to grams.
Frequently asked questions
How are macros calculated?
Estimate maintenance calories, adjust for your goal, then split them into protein, carbs and fat shares and divide by 4, 4 and 9 calories per gram.
How much protein do I need?
Many active adults aim for 0.7 to 1 gram per pound of body weight. The high-protein split here lands near that for most people.
Is this medical advice?
No. It is an estimate for healthy adults. Talk to a doctor or dietitian for medical conditions.
Should I count macros every day?
Not necessarily. Hitting your calorie target and protein most days matters more than exact grams daily.