Macro Calculator
Daily protein, carbs & fat targets.
This free macro calculator estimates your daily calorie target and how to split it across protein, carbs, and fat. It finds your BMR with the Mifflin-St Jeor equation — or the more precise Katch-McArdle equation when you enter your body-fat percentage — scales it by your activity level to get total daily energy expenditure, then adjusts for a rate-based goal. Choose a macro split (balanced, high-protein, low-carb or keto) to see your protein, carb and fat targets in grams. These numbers are general guides, not medical advice.
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