Macro Calculator

Calculate your daily macronutrient needs based on your calorie goals and fitness objectives.

Unit System

Metric (kg/cm)Imperial (lbs/ft)

Gender

MaleFemale

Age (years)

Height (cm)

Weight (kg)

Activity Level

Goal

Macro Split

Options

Show macro calculation formula

Our macro calculator helps you determine the optimal balance of macronutrients for your fitness goals.

1
Personalized Calculations
Get macro recommendations based on your age, weight, height, and activity level.
2
Multiple Macro Splits
Choose from balanced, low-carb, high-protein, or create your own custom split.
3
Goal-Based Adjustments
Calorie targets are adjusted based on whether you want to maintain, lose, or gain weight.

Create a nutrition plan that aligns with your fitness goals and lifestyle.

1
Scientific Approach
Based on the Mifflin-St Jeor equation and activity multipliers.
2
Flexible Options
Choose between metric and imperial units for your measurements.
3
Detailed Results
Get gram amounts and calorie breakdowns for each macronutrient.

Calculate your daily calorie needs for weight management.

Calculate your Total Daily Energy Expenditure for better nutrition planning.

Calculate your Body Mass Index to assess your weight category.

Calculate optimal macronutrient ratios for your goals.

Estimate your body fat percentage using various methods.

Calculate your lean body mass and fat-free mass.