Macro Calculator
Estimate your daily calorie target based on your goal, then split it into protein, carbohydrate, and fat grams.
Your profile
Maintenance calories (TDEE): kcal/day
Target calories: kcal/day
Protein:
Carbohydrate:
Fat:
Notes
Maintenance calories are estimated with the Mifflin–St Jeor equation and an activity multiplier. Protein and carbohydrate are counted at 4 kcal/g, fat at 9 kcal/g. This is a general estimate — adjust based on real-world results.