Macro Calculator
Calculate your daily protein, carb, and fat targets based on your goal.
Daily Calorie Target
0 kcal/day
Protein
0 g
Carbs
0 g
Fat
0 g
This calculator uses a standard 30/40/30 protein/carb/fat split and is an estimate, not medical advice. Consult a professional for a personalized nutrition plan.
Understanding Your Macros
How Are Macros Calculated?
This calculator first estimates your calorie target based on your goal (deficit for weight loss, surplus for muscle gain), using the Mifflin-St Jeor formula, then splits it into protein, carbs, and fat using a balanced 30/40/30 ratio by calories.
Why Do Macros Matter?
Calories determine whether you gain or lose weight, but macros determine composition — enough protein helps preserve muscle during a deficit, while carbs and fat fuel training and hormone health. Adjust the ratio over time based on how you feel and perform.
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Frequently Asked Questions
How are my macros calculated?
We estimate your calorie target with the Mifflin-St Jeor formula based on your goal, then split it 30% protein, 40% carbs, and 30% fat by calories.
Can I change the protein/carb/fat ratio?
This calculator uses a balanced default ratio suited to most goals. For sport-specific or medical nutrition plans, consult a registered dietitian.