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Macro Calculator

Get your daily calorie, protein, carbs & fat targets in seconds. Then track them by scanning meals.

1

Your Details

Activity Level

Goal

2

Your Daily Targets

Daily Calories
2,676kcal
Maintain (TDEE)
Protein
150g · 22%
Carbs
353g · 53%
Fat
74g · 25%
BMR 1726kcal
TDEE 2,676kcal
Protein 2.0g/kg
Fat 25%
Track these targets with a photo
These are estimates. Adjust based on real results over 2–3 weeks.

How the macro calculator works

This macro calculator estimates your basal metabolic rate (BMR) with the Mifflin-St Jeor equation and multiplies it by an activity factor to get your total daily energy expenditure (TDEE). Your goal sets a calorie deficit, surplus, or maintenance number.

Protein is set at roughly 2.0 g per kg of bodyweight, fat at about 25% of calories, and the rest goes to carbohydrates.

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.

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.