Macro Calculator

Find your daily calories and macronutrient targets — protein, carbohydrates and fat — based on your body stats, activity level and goal.

Reviewed by the WorldCalcs team · Methodology · Last reviewed: June 2026

SexAge (years)

Weight (kg)Height (cm)

Activity levelGoal

Daily calories

2 759 kcal/day

Protein (30%)

207 g

Carbs (40%)

276 g

Fat (30%)

92 g

What are macros?

“Macros” is short for macronutrients — protein, carbohydrates and fat, the three nutrients that supply your body with energy. Protein and carbohydrates each provide about 4 calories per gram, and fat about 9. Setting daily targets for each helps you eat in a way that matches your goal, whether that is losing fat, maintaining or building muscle.

How the targets are calculated

First the calculator finds your resting calorie needs (basal metabolic rate) with the Mifflin-St Jeor equation, then multiplies by an activity factor to get your total daily energy expenditure. It adjusts that for your goal — roughly 500 calories below maintenance to lose, or above to gain — and finally splits the calories into a balanced 40% carbohydrate, 30% protein and 30% fat mix.

Example

A 30-year-old man who is 180 cm and 80 kg and moderately active needs about 2,759 calories a day to maintain. Split 40/30/30, that is roughly 276 g of carbohydrates, 207 g of protein and 92 g of fat.

All calculations happen in your browser. Nothing is sent, stored, or tracked.

Results are estimates and may contain errors — for general information only, not professional advice. Always verify before relying on them. Disclaimer

How to use

Enter your sex, age, weight, height, activity level and goal. We compute BMR with Mifflin-St Jeor, multiply by your activity factor for TDEE, adjust ±500 kcal for lose/gain, then split into 40% carbs, 30% protein, 30% fat.

These are evidence-based estimates, informational only and not medical or nutritional advice.

Frequently asked questions

What is a good macro split?+

A balanced starting point is 40% carbohydrates, 30% protein and 30% fat. You can shift toward more protein for muscle building or fewer carbs for a low-carb approach.

How many calories are in each macro?+

Protein and carbohydrates have about 4 calories per gram, and fat about 9 calories per gram. That is why fat targets look small in grams.

How much protein do I need?+

It depends on your goal, but many people aim for roughly 1.6–2.2 g of protein per kilogram of body weight when building or keeping muscle.

Should the numbers change as I lose weight?+

Yes. As your weight changes, recalculate — your calorie needs fall as you get lighter, so update your targets.

Are these exact?+

No. They are evidence-based estimates. Use them as a starting point and adjust based on real-world results over a few weeks.

References

Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990.