Macro Calculator
Use our free Macro Calculator to estimate your daily calorie and macronutrient needs. Enter your age, gender, weight, height, activity level, and fitness goal to calculate your recommended daily intake of protein, carbohydrates, and fat.
Macro Calculator
Enter your details and goals to see your personalized daily macronutrient breakdown.
How Does the Macro Calculator Work?
This Macro Calculator estimates your daily calorie and macronutrient needs based on your age, gender, height, weight, activity level, and fitness goal. It first estimates your Basal Metabolic Rate (BMR), which is the approximate number of calories your body needs at rest. Your BMR is then adjusted based on your activity level to estimate your Total Daily Energy Expenditure (TDEE).
Based on your selected goal, such as maintaining your weight, losing weight, or gaining muscle, the calculator estimates a daily calorie target and provides recommended amounts of protein, carbohydrates, and fat.
FAQ
What is a macro calculator?
A macro calculator estimates your daily calorie, protein, carbohydrate, and fat needs based on factors such as your age, gender, height, weight, activity level, and fitness goal.
How are my daily macros calculated?
The calculator estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). It then adjusts your estimated calorie needs according to your selected fitness goal and calculates an estimated protein, carbohydrate, and fat breakdown.
Can I use this macro calculator for weight loss?
Yes. Select Weight Loss as your fitness goal. The calculator will estimate a calorie target below your estimated maintenance calories and provide an estimated macronutrient breakdown.
Can I use this calculator for muscle gain?
Yes. Select Muscle Gain as your fitness goal. The calculator will estimate a calorie target above your estimated maintenance needs and provide an estimated macronutrient breakdown.