Macro Calculator

A simple, beginner-friendly way to estimate calories and macros. No account needed. Use this as a starting point, then adjust based on progress.

If you want weekly fat loss targets that adjust with your progress, try the cut planning tool.

Your details

No perfect numbers here — just a helpful estimate based on what you enter.
If you’re unsure, your best guess is fine.
Used only for the BMR formula.
Quick tip: if you know feet/inches, convert once and reuse it.
Use your current weight. You can update it any time.
If you’re between two options, pick the lower one first.
Maintain is a great starting point for the first 1–2 weeks.
Press Calculate to get your daily targets. If the numbers aren’t perfect, that’s normal — consistency beats perfection.

Tip: If you’re new, start with “Maintain” for 1–2 weeks, track your weight trend, then adjust calories slowly.

Your targets

These are daily targets. Hit them most days and you’ll be on track.
Estimates, not strict rules.
Calories / day
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Protein (g)
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Carbs (g)
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Fats (g)
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Calories are your daily energy budget. The macro targets are one way to split those calories across protein, carbs, and fats.

Day-to-day: aim to hit protein first, then stay roughly on calories. Carbs and fats can flex a little — that’s normal.

  • Good week: you’re close most days and consistent overall.
  • Not perfect? don’t restart — just get back on plan at your next meal.

How this works (beginner version)

This uses a common calorie estimate (Mifflin-St Jeor) and applies an activity multiplier.

Then it sets protein first (to support training and recovery), sets fats next (for hormones and health), and fills the rest with carbs (fuel for workouts).

  • Protein: 2g per kg of bodyweight
  • Fats: 0.8g per kg of bodyweight
  • Carbs: whatever calories are left

Remember: This is a starting estimate. If your weight trend isn’t moving after 2–3 weeks, adjust calories slightly and keep going.