Macro Calculator

Estimate daily calories and carbohydrate, protein, and fat targets from body metrics, activity, and goal.

Daily target

2,250 kcal

estimated calories for your goal

Carbohydrates225 g (40%)

Protein169 g (30%)

Fat75 g (30%)

Maintenance estimate2,250 kcal/day

Basal metabolic rate1,452 kcal/day

Estimates for general guidance only — not medical advice. Check with a qualified healthcare professional for personal decisions. Macro split is customizable and is not a prescription.

About the Macro Calculator

Estimate daily calories and carbohydrate, protein, and fat targets from body metrics, activity, and goal.

It runs entirely in your browser — nothing you type is sent to a server — and the result updates as you edit the inputs. Estimates are for educational and informational purposes only; see ourdisclaimer.

Common searches

macronutrients
macros
protein carbs fat
diet

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Calorie CalculatorDaily calorie target for losing, maintaining, or gaining weight, with macros.BMR CalculatorBasal metabolic rate and total daily energy expenditure for every activity level.Protein CalculatorEstimate daily protein guidelines from body weight and an activity goal.

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