Free macro calculator
Find your daily calories and how many grams of protein, carbs and fats to eat for your goal. It takes about 20 seconds.
Your daily macros
0 calories a day
- Protein0g0 cal
- Carbs0g0 cal
- Fats0g0 cal
An estimate to start from, not medical advice. Check your weight for 2 to 3 weeks and adjust by about 100 to 200 calories if it isn't moving the way you want.
Now put your numbers on a plate. The free Macro Cheat Sheet shows you the top macro foods and recipes.
Get the free cheat sheetHow the calculator works
It estimates the calories your body burns at rest with the Mifflin-St Jeor equation, then multiplies that by your activity level. Then it sets your goal:
- Lose fat: about 20% fewer calories than you burn.
- Maintain: the same as you burn.
- Build muscle: about 10% more than you burn.
Protein is set at 0.8 grams per pound of body weight (1.8 grams per kilogram), fats at 25% of your calories, and carbs fill the rest. Protein and carbs have 4 calories per gram; fats have 9.