Free calculator
Macro calculator
Daily protein, fat, and carbohydrate targets for your goal. The split is simple on purpose, and every part of it has a reason you can read below.
Your starting point
Estimated daily target
- Protein
- 127g
- Fat
- 76g
- Carbs
- 384g
- Estimated maintenance
- 2,728 kcal
- Estimated resting needs
- 1,760 kcal
- Daily adjustment
- 0%
Treat this as a starting estimate. Track your average body weight for 2 to 3 weeks, then adjust calories in small steps if your trend does not match your goal.
How it works
Protein first. Then fat. Carbs fill the rest.
Calories come from the Mifflin-St Jeor equation, your activity level, and the goal you choose: 15% below maintenance to lose fat, maintenance to hold, or 10% above to build muscle.
Protein is set at 1.6 g/kg of body weight for every goal. A 2018 meta-analysis of 49 resistance-training studies found gains in lean mass plateau around that intake, with an upper confidence bound near 2.2 g/kg. Eating more is not harmful for healthy adults, but the evidence does not show it helps.
Fat takes 25% of calories, inside the National Academies range of 20% to 35% for adults. Carbohydrate gets whatever calories remain, which is why it moves the most when you change goals.
Sources and limitations
- 1. Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals.
- 2. Morton RW et al. Protein supplementation and resistance training meta-analysis.
- 3. National Academies. Acceptable Macronutrient Distribution Ranges.
This calculator is for generally healthy adults ages 19 to 78. It is not medical advice and is not intended for pregnancy, breastfeeding, eating disorders, or medical nutrition therapy. Predictive equations can differ from measured energy needs by several hundred calories. For a dynamic weight-change model, see the NIH Body Weight Planner or speak with a registered dietitian.
Macros FAQ
What macro split is best for fat loss?
The one you can stick to. Keep protein high, around 1.6 g/kg, keep fat above 20% of calories, and let carbohydrate absorb the deficit. Beyond that, the ratio matters much less than total calories.
Do I need to hit my macros exactly?
No. Getting within about 10 grams of protein and staying close on total calories is enough. Precision beyond that costs effort and returns very little.
Should carbs be low?
Only if you prefer eating that way. Controlled trials comparing low-carb and low-fat diets at equal calories and protein find similar fat loss. Pick the version you enjoy.
Only want the protein number? Use the protein calculator. For a dedicated deficit, the cutting calculator; for a surplus, the bulking calculator.
No trial. No asterisk.
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