Macro Calculator
Calculate your daily protein, carb and fat targets (macros) based on your calorie goal and chosen split.
How to use this tool
- 1Paste or type your input above.
- 2The result updates instantly.
- 3Copy the output with one click.
Frequently asked questions
What's a good macro split?+
A common starting point is 40% carbs, 30% protein and 30% fat, but you can adjust the split to suit cutting, maintaining or bulking.
Is this a substitute for medical advice?+
No. These calculators are for general information and education only. Consult a qualified healthcare professional for personal medical advice.
Is my data private?+
Yes. The tool runs entirely in your browser β nothing you paste or type is uploaded to a server.
Guides & deep dives
Macros 101: How to Split Protein, Carbs and Fat for Your Goal
Learn exactly how to split your macros for cutting, bulking, or keto. Real numbers, worked examples, and a comparison table to hit your nutrition goals faster.
BMI Explained: Categories, Limitations and What Yours Means
Understand BMI categories, the formula, why athletes skew results, Asian cutoffs, and what to actually do with your number. Clear, evidence-based guide.
How Many Calories Should You Eat? TDEE Explained
Learn how to calculate your TDEE, set the right calorie deficit or surplus, and adjust when progress stalls. Includes activity multipliers and worked examples.
BMR: What It Is and How to Use It to Set Calorie Targets
Learn what BMR is, how Mifflin-St Jeor and Harris-Benedict differ, what factors raise or lower it, and how to build a real calorie target from your number.