Free tool · No signup
Macro Calculator
Get your daily calories, protein, carbs, and fat targets in seconds. Then track them by snapping a photo of every meal.
Your details
Activity level
Goal
How the macro calculator works
This macro calculator estimates your basal metabolic rate (BMR) with the Mifflin-St Jeor equation — the most accurate formula for healthy adults — and multiplies it by an activity factor to get your total daily energy expenditure (TDEE). Your goal then sets a calorie deficit, surplus, or maintenance number.
Protein is set at roughly 2.0 g per kg of bodyweight to preserve lean muscle on a cut and support growth on a bulk. Fat is set at about 25% of calories to support hormones. Remaining calories go to carbohydrates for training fuel.
These numbers are a starting point — adjust based on real-world results over two to three weeks. Track every meal by snapping a photo on the CalCore home page and CalCore returns calories, protein, carbs, fat, and key micronutrients instantly.
FAQ
How much protein do I need per day?
For most active adults, 1.6–2.2 g of protein per kilogram of body weight per day supports muscle maintenance and growth. This calculator uses ~2.0 g/kg by default.
Is the macro calculator free?
Yes — fully free, no signup, no app install. Pair it with the AI meal scanner on the home page to track your targets effortlessly.
How accurate is the result?
The Mifflin-St Jeor equation is accurate within ~10% for most adults. Treat the number as a starting point and adjust based on weight trend over 2–3 weeks.