Macro Calculator
Macro Calculator
Build a flexible daily protein, carbohydrate and fat plan. Estimate your calorie needs or enter a target you already use, then adjust your macro split to suit your routine.
← Explore all free toolsBuild your daily plan
Start with a calorie budget, then choose how you’d like to divide it.
How would you like to start?These are example calorie adjustments, not guaranteed weight-change outcomes. Activity multipliers and the resting-energy equation are only estimates.
Enter the number you’ve chosen or discussed with a qualified clinician. This mode uses your number directly and does not change it for a goal.
These are illustrative patterns, not medically optimized ratios. Lower-carbohydrate patterns fall outside usual adult distribution ranges and may not fit everyone.
Change protein or fat to customize. Carbohydrates automatically use the remainder, so the split always adds up to 100% when valid.
For adults 18+. Not intended during pregnancy or breastfeeding or for people with an eating disorder, a history of one, or a medically prescribed nutrition plan. Dietary needs can differ with diabetes, kidney conditions and other health concerns.
Your daily macro plan
A flexible estimate, not a daily quota you must hit precisely.
Saved plans stay in this browser on this device, when local storage is available. No account required.
Putting your macros on a plate
Protein foods include fish, poultry, beans, tofu, eggs and yogurt. Carbohydrate-containing foods include fruit, vegetables, oats, rice, potatoes and legumes. Nuts, seeds, olive oil and avocado supply fats. Many foods contribute more than one macro.
Use the numbers as rough daily totals, not requirements to eat foods in a specific order or to hit every macro exactly.
How to use a macro calculator
This tool starts with either a calorie number you supply or an estimated daily expenditure using the Mifflin–St Jeor resting-energy equation. Your chosen macro pattern then allocates that calorie number across protein, carbohydrate and fat, using the standard approximate factors of 4, 4 and 9 kilocalories per gram.
There is no single scientifically established macro ratio that is best for every person’s fat loss, strength training, or long-term health. The National Academies’ reference ranges for most healthy adults are protein 10–35%, carbohydrate 45–65%, and fat 20–35% of energy. Specialized eating patterns can fall outside those ranges and should be considered in context. Read the National Academies’ discussion of the ranges.
Calorie and macro targets are not exact forecasts of how someone’s weight or body composition will change. Your energy needs can change over time, and adequate nutrition is more important than matching exact numbers. For weight-change modeling, explore the NIH Body Weight Planner.