Free macro calculator

Find daily calorie, protein, carb and fat targets for your goal.

Adult estimates, not a prescription. Uses Mifflin–St Jeor resting energy, an activity multiplier and your chosen goal. Formula and limitations.

About you
Weight
Height
Activity & goal
How goals change the estimate

Lose fat + build muscle uses a smaller calorie deficit and higher protein. Muscle gain also depends on training, recovery and experience. Fat is set to 30% of calories; the fat calculator shows a wider reference range.

Your daily targets

Enter your details and calculate to see calories, protein, carbs and fat.

Calculate protein, fat or carbs

Protein target

Your protein range will appear here.

Fat target

Carb target

How these estimates are calculated

Cooking or choosing food?

Calories per recipe portion

Turn a recipe for four into six portions.

Compare food labels

Check two foods at the same weight or calories.

Protein Cost per Gram Calculator

Find the better value between two packages.

Simple Meal Ideas

Easy meals with ingredients and quick preparation tips.

More calculators

Sodium in your portion

Compare the amounts you actually eat.

Carbs in your portion

Adjust the label for half, one or more servings.

Weight-goal timeline

See dates based on a weekly pace you choose.

Sweat loss per workout

Estimate fluid loss from your measurements.