Macro Calculator
Calculate your daily macronutrient needs — protein, carbs, and fat — based on your goals. Supports cutting, maintenance, and bulking targets.
Your Information
Frequently Asked Questions
How are macros calculated?▾
TDEE is calculated using the Mifflin-St Jeor equation. Then calories are split into protein (4 cal/g), carbs (4 cal/g), and fat (9 cal/g) based on your goal.
How much protein do I need per day?▾
For general fitness, 0.8-1g per pound of bodyweight. For muscle building or fat loss, 1-1.2g per pound.
What is the difference between cutting and bulking macros?▾
Cutting uses a calorie deficit with higher protein. Bulking uses a surplus with higher carbs to fuel muscle growth.
Is my data stored?▾
No. All calculations happen in your browser. No health data is ever sent to a server.