Work out your daily calorie and macro targets in seconds. Enter your details below and get a personalised breakdown of protein, carbohydrates and fat matched to your goal — free, instant and with no sign-up needed.
These figures are general estimates only and are not medical advice.
How to Use
- Enter your age, sex, height and weight.
- Choose your activity level and your goal.
- Click Calculate Macros to see your daily calorie and macro targets.
- Press Clear to start over.
Key Features
- Daily calorie target based on the Mifflin-St Jeor equation.
- Protein, carbohydrate and fat split matched to your goal.
- Five activity levels, from sedentary to extra active.
- General estimates only — this tool is not medical advice.
- 100% private — everything is calculated in your browser.
FAQs
Is this macro calculator free?
Yes. It is completely free with no sign-up and no limits.
How are my macros worked out?
Your basal metabolic rate is estimated with the Mifflin-St Jeor equation and multiplied by your activity level to give a daily calorie target. Your goal then adjusts the target, protein is set per kilogram of body weight, fat takes about a quarter of your calories, and carbohydrates fill the rest.
Are these figures medically accurate?
No. The results are general estimates only and are not medical advice. Everybody is different, so speak to a qualified professional for personal nutrition guidance.
Is my data stored anywhere?
No. All calculations happen in your browser and nothing you enter is sent or stored.
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