Calcula tus objetivos diarios de proteína, carbohidratos y grasa según tu meta.
This macro calculator estimates your daily protein, carbohydrate, and fat targets based on the Mifflin-St Jeor equation for Basal Metabolic Rate, your activity level, and your chosen fitness goal. It calculates Total Daily Energy Expenditure (TDEE) and then applies evidence-based macro splits to help you meet your goals — whether that is losing fat, maintaining weight, or building muscle.
Goal-Based Splits
Different macro ratios for fat loss (40/30/30), maintenance (30/40/30), and muscle gain (30/45/25).
Visual Breakdown
Color-coded bar chart shows your macro ratio at a glance alongside grams and calories.
Mifflin-St Jeor Equation
Uses the most accurate widely-validated BMR formula recommended by the Academy of Nutrition and Dietetics.
Metric & Imperial
Switch between kg/cm and lbs/inches — the calculator handles all conversions.
Calorie Calculator
Calculate daily calorie needs based on your stats and activity level
Body Fat Calculator
Estimate body fat percentage using the U.S. Navy method
BMR Calculator
Calculate your Basal Metabolic Rate with Mifflin-St Jeor and Harris-Benedict
BMI Calculator
Calculate your Body Mass Index and weight classification
Ideal Weight Calculator
Find your ideal body weight using Devine, Robinson, Miller, and Hamwi formulas
Pace Calculator
Calculate running pace, time, or distance for training and races