Calculate your daily protein, carbs, and fat targets based on your goal.
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.