FREE MACRO CALCULATOR
Calculate macros for fat loss, maintenance or muscle gain.
Get a transparent starting estimate for calories, protein, carbohydrates and fat—without entering an email or payment method.
This is a transparent starting estimate, not a medical prescription. Adjust using adherence, training and multi-week weight trends.
How these macros are estimated
The calculator estimates maintenance energy with the Mifflin–St Jeor equation and an activity factor. It then applies a moderate goal adjustment, sets protein from body weight, assigns a practical fat baseline and uses remaining calories for carbohydrates.
Use the result as a starting point
No macro equation can measure your exact metabolism. Follow the target consistently, compare average weight and training across several weeks, and make one modest adjustment when the trend justifies it.
Frequently asked questions
Is this macro calculator free?
Yes. It works immediately without requiring payment or an email address.
Are the results medical nutrition advice?
No. They are general fitness estimates and are not designed to treat a medical condition.