Macro Calculator
Personalized daily protein, carbs, and fat. Built the way Coach Mac programs it — no guesswork, real numbers.
What is a macro calculator?
A macro calculator breaks your daily calorie target into the three macronutrients that matter most: protein, carbohydrates, and fat. Knowing your macros lets you build muscle, lose fat, or maintain weight while optimizing energy, recovery, and hormones.
This free tool uses the scientifically validated Mifflin–St Jeor equation to estimate your BMR, then factors in activity, goal, and diet preference to deliver personalized targets.
Frequently asked
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Protein
The target that protects muscle. Hit this one first every day; if a meal has to give something up, it is not this. Spread it across three or four feedings rather than stacking it at dinner.
Carbs
Training fuel. Low carb days feel fine on the couch and terrible under a bar. Put most of them around the sessions where you actually need output.
Fat
Hormones and satiety. There is a floor here worth respecting; driving fat too low to make room for more carbs is how people end up flat, foggy, and hungry.
What happens if you miss
One day off target changes nothing. A week averaging 20 percent under on protein changes everything. Read the week, not the day.
How to adjust after two weeks
- 1Weigh in the same way every morningAfter the bathroom, before food or water, same clothing. One day means nothing. The seven day average is the number you read.
- 2Compare week two's average to week one'sLosing fat: you want a half pound to one percent of bodyweight down per week. Building: a quarter to half pound up. Holding steady inside those ranges means the numbers are right, so leave them alone.
- 3Move calories, not everything at onceOff target for two straight weeks? Change calories by roughly 150 to 200 and hold protein exactly where it is. Protein is what protects the muscle you already built.
- 4Recheck the calculator when your weight moves 10 lbA lighter or heavier body burns a different amount. Ten pounds in either direction is the trigger to run these numbers again.
Numbers are the easy part.
Eating them every day is where people fall off. Turn these macros into a full 7 day meal and training plan, built around your body, free.
Start my free 7 day kickstartCommon questions
What is a macro calculator?
A macro calculator determines your personalized daily targets for protein, carbohydrates, and fat based on your body stats, activity level, and fitness goal. Unlike a simple calorie calculator, it breaks your total calories into the three macronutrients that fuel muscle, energy, and hormone health.
How do I calculate my macros?
Enter your gender, age, weight, height, activity level, goal (lose fat, maintain, or build muscle), and preferred diet style into the calculator above. It uses the Mifflin–St Jeor equation to estimate your BMR and TDEE, then splits your calories into protein, carb, and fat targets.
How do I calculate macros for weight loss?
Select 'Lose Fat' as your goal. The calculator applies a 500-calorie deficit to your TDEE while keeping protein high to preserve lean muscle. A typical weight loss macro split prioritizes protein at 2.2g per kg of bodyweight, then fills remaining calories with carbs and fats based on your diet style.
How do I calculate macros for muscle gain?
Select 'Build' as your goal. The calculator adds a 300-calorie surplus to your TDEE and sets protein at 2.2. 2.6g per kg of bodyweight to support hypertrophy. The remaining calories are divided between carbs (for training fuel) and fats (for hormone production).
What is the Mifflin–St Jeor equation?
The Mifflin–St Jeor equation is the most accurate scientifically validated formula for estimating Basal Metabolic Rate (BMR). It calculates the calories your body burns at rest using your weight, height, age, and gender. This calculator then multiplies BMR by an activity factor to find your Total Daily Energy Expenditure (TDEE).
What is the difference between a macro calculator and a calorie calculator?
A calorie calculator only tells you how many calories to eat. A macro calculator goes further by dividing those calories into protein, carbohydrates, and fat. The three nutrients that actually compose your food and determine body composition, energy levels, and recovery.