Macro Calculator
Estimate daily protein, carb and fat targets based on your goals.
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This calculator is calibrated for adults (18+). For younger ages, a pediatrician can give age-appropriate guidance.
Daily Calorie Target
2,123 kcal
159g
Protein
30% of calories
212g
Carbs
40% of calories
71g
Fat
30% of calories
How We Got Here
- Basal Metabolic Rate (BMR)1,370 kcal
- Maintenance Calories (TDEE)2,123 kcal
- Adjusted for Goal2,123 kcal
- Body Mass Index (BMI)23.8 (Normal weight)
infoThis tool gives a general estimate for informational purposes and isn't medical advice. Individual needs vary — consult a doctor or registered dietitian before making significant changes to your diet.
Frequently Asked Questions
What are macronutrients?expand_more
Protein, carbohydrates and fat are the three macronutrients that provide energy (calories). Protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram.
Why is the macro split fixed at 30/40/30?expand_more
We use a balanced, moderate split (30% protein, 40% carbs, 30% fat) that works well as a general starting point for most people. Individual needs vary by activity type, training goals, and personal preference — a registered dietitian can help tailor a ratio specific to you.
How is BMR calculated?expand_more
We use the Mifflin-St Jeor equation, widely regarded as one of the most accurate formulas for estimating basal metabolic rate from age, sex, height and weight.