Fitness

Macro calculator

Calculate daily protein, carbohydrate, and fat targets based on your goals.

Daily calorie target (kcal)

Goal preset

—gProtein

—gCarbs

—gFat

Protein & carbs = 4 kcal/g · Fat = 9 kcal/g

100% private. All processing happens locally in your browser — no files or data are ever sent to a server.

How to use Macro calculator

01 Fill in the required values using the fields provided
02 Results calculate automatically as you type
03 Copy or note the result — all calculations stay on your device

Frequently asked questions

Common questions about Macro calculator.

Is Macro calculator free to use?

Yes, Macro calculator is completely free. No account, subscription, or payment is ever required — just open the page and start using it.

Does Macro calculator upload my data to a server?

No. Macro calculator runs entirely in your web browser using client-side JavaScript. Your files, text, and data never leave your device, making it 100% private.

Can I use Macro calculator on my phone or tablet?

Yes. Macro calculator is fully responsive and works on all modern smartphones, tablets, and desktop browsers without installing any app.

Are these results accurate enough to rely on?

Macro calculator uses well-established formulas and provides accurate estimates for everyday use. For financial, medical, or legal decisions, always consult a qualified professional.

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About Macro calculator

Macronutrients — protein, carbohydrates, and fat — are the three categories of nutrients that provide calories and energy. The Macro Calculator determines your recommended daily gram intake for each macronutrient based on your TDEE and goal: lose fat, maintain weight, or gain muscle. Protein is prioritised at 0.7–1g per pound of bodyweight; fat is set at roughly 25% of total calories for hormonal health; carbohydrates fill the remaining calorie allowance. This flexible dieting approach, often called IIFYM (If It Fits Your Macros), focuses on total nutrient targets rather than specific foods.