Macro Calculator: Daily Macros

Enter your gender, age, height and weight, pick your activity level and goal, and Macro Calculator estimates your daily calorie target and how to split it into protein, carbs and fat. It shows grams per day for four diet styles side by side.

What you get
• Gender, age, height and weight, in feet and inches or centimeters, pounds or kilograms
• Seven activity levels, from BMR only to very intense daily exercise or a physical job
• Goal: maintain weight, or lose or gain 0.5 to 2 lb (0.25 to 1 kg) per week
• Three BMR formulas: Mifflin-St Jeor, Revised Harris-Benedict and Katch-McArdle (uses body fat %)
• Grams per day of protein, carbs, fat, sugar and saturated fat, plus food energy in calories

Where it helps
• Setting a starting point for a daily macro plan
• Comparing a Balanced, Low Fat, Low Carb and High Protein split for the same person
• Seeing how a weight goal changes the daily calorie target
• Preparing a plan to review with a dietitian or doctor

Made for daily use
• Light and dark theme
• 28 languages, with right-to-left layout where it belongs

A new app
Built on the Calculator.io calculator engine. A More calculators link opens the full Calculator.io app, with 170+ tools for math, money, health and dates.

The app is supported by banner ads. Results are estimates for general information, not medical advice. Talk to a doctor or dietitian before changing your diet, especially if you have a medical condition.