All Tools VerseMacro Calculator
Calculate daily protein, carbs and fat from your body stats and goal using Mifflin-St Jeor TDEE. Runs in your browser.
- Runs in your browser
- Nothing uploaded
- Free, no sign-up
Get your daily protein, carbohydrate and fat targets from your body stats, activity and goal. Uses the Mifflin-St Jeor equation for calories. Everything runs in your browser.
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| Macro | Grams | Calories | Percent |
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Estimates based on the Mifflin-St Jeor equation and common macro splits. Individual needs vary with body composition and training, so adjust and track your results over a few weeks.
How to Use Macro Calculator
- Enter your details. Add your age, sex, weight and height, and choose metric or imperial units.
- Set activity and goal. Pick your activity level and whether you want to lose fat, maintain or build muscle.
- Read your macros. See your daily calories and grams of protein, carbohydrate and fat, with a chart of the split.
- Track and adjust. Follow the targets for a few weeks and tweak them based on your results.
Frequently Asked Questions
How are my calories worked out?
The tool uses the Mifflin-St Jeor equation for your basal rate, multiplies by an activity factor for your total daily energy, then adjusts for your goal.
How are the macros split?
Each goal uses a common ratio of protein, carbs and fat. Losing fat leans higher protein, building muscle leans higher carbs, and maintenance sits in between.
Why is protein important?
Protein supports muscle and keeps you full, which is why cutting and lifting plans set it higher. This tool keeps protein toward the upper end for most goals.
Should I hit the macros exactly?
Aim to get close over the day. Consistency across the week matters more than hitting every gram precisely.
Is my data sent anywhere?
No. All the maths runs in your browser and nothing you enter is stored.
Are these targets right for everyone?
They are a solid starting point. People with specific medical or performance needs should work with a dietitian or coach.
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