Health
Macros Calculator
Get your personalized daily macronutrient targets. Protein, carbs, and fat in grams based on your body and fitness goal.
Daily Calories
2,728
Maintenance · TDEE: 2,728
BMR
1,760
Mifflin-St Jeor equation
Protein
205g
30%
818 cal
Carbs
273g
40%
1091 cal
Fat
91g
30%
818 cal
Frequently asked questions
What are macros and why do they matter?
Macronutrients (protein, carbohydrates, and fat) are the three main sources of calories in your diet. Tracking macros helps you control your calorie intake while ensuring you get enough of each nutrient for your goals — whether that's weight loss, muscle gain, or maintenance.
How much protein do I need?
For most active people, 0.7-1.0 grams of protein per pound of body weight (1.6-2.2 g/kg) is recommended. This calculator uses 30-35% of calories from protein, which typically falls in this range for most people. Athletes may need more on the higher end.
Why do macro splits differ by goal?
When cutting, higher protein (35%) helps preserve muscle mass in a calorie deficit. When bulking, higher carbs (45%) provide energy for intense training and muscle growth. For maintenance, a balanced split (30-40-30) works well for most people.
Do I need to track macros exactly?
Exact tracking isn't necessary for everyone. These numbers are starting points — aim to hit within 5-10 grams of each target. The most important thing is total calorie intake. If you're seeing results, your macro split is working for you.
Calculate your daily macronutrient targets with our free macros calculator. Enter your body stats, activity level, and fitness goal to get personalized protein, carbs, and fat recommendations in grams.
Whether your goal is weight loss, muscle gain, or maintenance, knowing your daily macro targets helps you structure your diet for consistent results. The calculator uses the Mifflin-St Jeor equation for BMR and adjusts macros based on your specific goal.