Tools

Macro & fat calculators

Enter your stats to get a daily calorie target and a protein / fat / carb breakdown in grams. These use the Mifflin-St Jeor equation for resting metabolic rate and standard activity multipliers — see Sources for the exact formulas.

Full macro calculator

Estimates your calorie needs (BMR → TDEE), then splits them into protein, fat, and carb gram targets based on your goal.

About you

Used only because the Mifflin-St Jeor equation applies a different constant by sex — it's a resting-metabolism estimate, not a statement about who you are.

Weight
Height
ft in
Activity & goal

Fat is set to 30% of calories (the middle of the recommended 20–35% range) automatically. Want a different fat target? Use the quick fat calculator below.

Fill in the form and press "Calculate my macros" to see your results.

Single-macro calculators

Already know your numbers, or just want one macro dialed in? Each of these uses the same reference ranges as the full calculator above — see the Sources page for citations.

Protein calculator

Enter your weight to see your protein target.

Fat calculator

Don't know your calorie target? Use the full calculator above, or the BMR vs. TDEE guide.

Enter your daily calories to see your recommended fat intake.

Carbohydrate calculator

For a target based on what's left after protein and fat, use the full calculator above.

Enter your daily calories to see your recommended carb intake.

These calculators provide estimates for healthy adults and are not a substitute for individualized advice from a doctor or registered dietitian, especially if you're pregnant, have a medical condition, or have a history of disordered eating.

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