Macro Calculator
Find how many grams of protein, carbs, and fat to eat each day for your goal. Enter a few details and get a clear daily target — no account needed.
Moderate exercise 3–5 days/week
Stay at your current weight
What are macros?
“Macros” is short for macronutrients — the three things that make up the calories in your food: protein, carbohydrates, and fat. Protein and carbs carry about 4 calories per gram; fat carries about 9. Hitting the right balance for your goal matters more than calories alone — for example, enough protein helps you keep muscle while losing weight.
How this calculator works
It estimates your maintenance calories from your body and activity (using the Mifflin-St Jeor equation), adjusts for your goal, then splits the calories into macros: protein set per kilogram of bodyweight, fat at about a quarter of calories, and the rest as carbs. It’s a solid starting point you can adjust as you see how your body responds.
The hard part isn’t the math — it’s the tracking
Knowing your targets is easy. Hitting them every day is where most people give up, because logging each meal by hand is tedious. MacroThis fixes that part: you just say what you ate and it works out the macros for you. The calculator tells you the target; MacroThis helps you actually reach it.
These calculators provide general estimates using standard formulas (Mifflin-St Jeor) and common defaults. They are not medical, dietetic, or fitness advice. For guidance specific to you, talk to a doctor or registered dietitian.