↓ Lose Fat
Example: a 10% deficit. At 2,600 kcal maintenance, that is 2,340 kcal per day.
Macro Calculator
Calculate your daily calories, protein, carbs and fat.
Get a simple meal plan with suggested portions.
Your daily plan starts here
Enter your details to get daily nutrient targets and food portions to match.
One calculation. A practical day of eating.
- 01Know your targetsDaily calories, protein, carbs, and fat.
- 02See what to eatBreakfast, lunch, and dinner with portions.
- 03Make it your ownSwap a meal, then save or print your plan.
NUTRITION BASICS
What Is a Macro Calculator?
A macro calculator estimates daily energy needs and converts a calorie budget into protein, carbohydrates and fat. Use your body parameters, activity and goal to estimate a starting point. These targets help you plan portions, but do not measure your metabolism or assess your diet quality.
Learn more about macros →
Protein
Provides amino acids for building and maintaining body tissues.
Carbs
A source of energy for daily activities and training.
Fat
Provides essential fatty acids and helps absorb fat-soluble vitamins.
STEP BY STEP
How We Calculate Your Macros
Estimate resting energy, multiply by an activity factor, then apply a goal adjustment. Multiply calories by each macro percentage and divide by 4 for protein, 4 for carbs and 9 for fat.
See the full calculation method →How We Build Your Meal Plan
Foods come from our USDA-based catalog. Portions are adjusted in 5 g steps within practical limits. Meal totals come from the final ingredients, not your targets. An approximate fit is expected.
Raw vs. Cooked Weight: Which Should You Use?
Weigh ingredients in the state shown. Cooking changes water content. Raw and cooked weights cannot be exchanged without a verified yield.
PUT YOUR NUMBERS TO WORK
How to Use Your Macro Targets
Treat the result as a starting plan. A macros calculator cannot know your exact daily energy expenditure. Keep your inputs consistent and review the plan when your activity, body weight or goal changes.
Your body details and activity factor estimate maintenance calories. Your selected goal adjusts that estimate, and a starting split of 25% protein, 50% carbs and 25% fat converts it into nutrient targets.
Check the numbers before you save
- Percentages represent energy. A 25% protein target at 2,400 kcal is 600 kcal of protein, or 150 g—not 25% of your food's weight.
- Meal estimates come from ingredients. The three meals use the listed food portions. Their actual totals can differ from your targets; swapping a meal updates the estimate without changing your target.
- Small rounding differences are expected. Calculations retain precision internally; displayed grams are rounded. Rounded meal totals may differ slightly from the daily display.
Choosing an Activity Level
Consider your whole week, including your work and movement outside exercise. These simplified multipliers are assumptions, not measurements or categories validated for every individual.
| Setting | Multiplier | Practical interpretation |
|---|---|---|
| Sedentary | 1.2 | Mostly seated days with little planned exercise. |
| Lightly active | 1.375 | Some regular walking or light exercise. |
| Moderately active | 1.55 | Regular exercise alongside routine daily movement. |
| Very active | 1.725 | Frequent demanding training or a physically active routine. |
| Extra active | 1.9 | Very high combined activity, such as physical work and substantial training. |
The multiplier already accounts for activity. Adding workout calories again can double-count that expenditure. Exercise days alone do not determine the best setting.
Macro Targets for Different Goals
These goal presets are planning examples, not individual prescriptions. Actual energy needs vary between people.
− Maintain Weight
Use estimated maintenance calories and review your longer-term weight and energy trends.
↑ Gain Muscle
Example: a 5% surplus. At 2,600 kcal maintenance, that is 2,730 kcal per day.
Related Calculators
Explore our dedicated calculators.
METHODOLOGY
Sources and Limitations
We use the simplified Mifflin–St Jeor equation: 10 × weight in kg + 6.25 × height in cm − 5 × age, plus 5 for male or minus 161 for female. This parameter selects the equation; it does not define your identity.
Activity factors from 1.2 to 1.9 are approximate planning multipliers. The selected goal adjusts the maintenance estimate. The 4/4/9 energy conversion is a simplified convention.
Sources & Content Transparency
This tool provides general calculation guidance. Its explanatory copy was prepared with AI assistance and checked against the linked equation source during development. It has not been independently reviewed by a registered dietitian or clinician.
Mifflin et al., 1990: A new predictive equation for resting energy expenditure in healthy individuals is the source of the simplified resting-energy equation. The activity factors, −10% / +5% goal adjustments and 25/50/25 macro split are separate planning assumptions; the paper does not establish them as individual recommendations.
The equation estimates resting energy expenditure (REE), commonly labeled BMR in calculators. REE and strictly measured basal metabolic rate are not identical. Neither is your total daily energy expenditure.
Food images are AI-generated illustrations, not measured meal portions. This page does not claim professional endorsement or guaranteed outcomes.
Frequently Asked Questions
What is a macro calculator?
A macronutrient calculator converts a daily calorie target into grams of protein, carbohydrate and fat. This tool estimates energy needs from your body details, activity and goal.
How accurate is this calculator?
Energy needs are estimates, not measurements. Activity, body composition and individual variation affect actual requirements. Review trends over several weeks.
What macro ratio should I choose?
This tool uses a 25/50/25 starting split, not a universal prescription. Choose a pattern that fits your preferences, training and professional advice.
Do I need to track calories every day?
No. Tracking is optional. Targets can help you understand portions without requiring you to hit every displayed gram exactly.
Can I use this if I am vegetarian or vegan?
Yes. The arithmetic does not depend on food choices. This tool does not assess micronutrients or the nutritional completeness of meals.
Why are results different from other calculators?
Equations, activity multipliers, goal adjustments and rounding vary. Compare these assumptions before comparing the final numbers.
What if my target seems too low?
Check your units and activity level. A low calculated target is not advice to restrict intake. Seek individual guidance for pregnancy, breastfeeding or medical conditions.
Will my plan be saved?
Click Save Plan to save your details and exact meals on this device. Otherwise the plan lasts only for this session. You can clear saved data at any time.