Macro Calculator
Professional Macro Calculator
Macro Split
Daily Calories2633 kcal
198g
Protein
790 kcal
263g
Carbs
1053 kcal
88g
Fat
790 kcal
Macro Calculator
Professional Macro Calculator
Features
- Daily protein / carbs / fat targets from your total calorie goal and a percentage split
- Protein and carbs deliver 4 kcal/gram; fat delivers 9 kcal/gram
- Validation: protein + carbs + fat = 100% is enforced (fat is computed as the remainder)
- Three goal presets: cutting, maintenance, bulk
- Activity-adjusted calorie target derived from your BMR (Mifflin-St Jeor)
How to use
- Enter your input data in the provided field.
- Configure any options as needed.
- View the results instantly and copy or download the output.
Tips & Best Practices
- Standard ranges: protein 25–35%, carbs 30–50%, fat 25–35%. Higher protein helps when cutting; higher carbs help endurance athletes.
- Fat is the remainder field — set protein and carbs first, fat auto-fills to keep the split at 100%.
- Protein floor for active adults: ~1.6 g/kg body weight. The calculator will show this in grams once you enter your weight.
- Carb-cycling, keto, intermittent fasting — those are eating patterns. This tool is for macro totals; how you distribute them across the day is up to you.
- This isn't medical advice. For specific health conditions, consult a registered dietitian.
FAQ
Is this tool free to use?
Yes, completely free with no registration, no limits, and no hidden costs.
Is my data private?
All processing happens in your browser. No data is ever sent to any server or third party.
Does it work offline?
Once loaded, the tool works entirely offline. All processing is done client-side with JavaScript.
Which browsers are supported?
Works in Chrome, Firefox, Safari, Edge, and all modern browsers on desktop and mobile.
Can I use the results commercially?
Yes, all output is yours to use freely in any personal or commercial project without restrictions.