Macro Calculator — Free Macros Calculator for Weight Loss, Keto & Muscle Gain

Macro Calculator — Free Macros Calculator for Weight Loss, Keto & Muscle Gain. Free macro calculator: get your daily protein, carbs and fat in grams for weight loss, maintenance or muscle gain.

Enter your TDEE or body stats, pick a diet (keto, low carb, high protein or custom) and split macros per meal. Our free macro calculator turns your daily calorie needs into clear targets for protein, carbohydrates and fat — in grams, calories and percentages.

Type in your TDEE if you already know it, or let the macros calculator estimate it from your sex, age, weight, height and activity level using the Mifflin-St Jeor equation (metric and imperial units supported).

Then choose a goal: maintain, mild, standard or extreme weight loss (-250, -500 or -1000 kcal) or a lean bulk (+250 / +500 kcal).

It works as a macro calculator for weight loss and fat loss as well as a macro calculator for muscle gain, and it warns you when a target drops below 1,200 kcal per day.

Pick the split that fits your diet: balanced 40/30/30, low carb, high carb, high protein, or a keto macro calculator preset with 5% carbs and 70% fat — or enter a custom macro ratio, the flexible "if it fits your macros" approach used by IIFYM calculators.

Each macronutrient card shows grams, calories and its share of the total (4 kcal per gram of protein and carbs, 9 kcal per gram of fat), and when you enter your weight you also see grams of protein per kilogram of body weight.

Choose how many meals you eat to split your macronutrient targets per meal, copy a summary for your food-tracking app, or share a link that restores all your settings. All calculations run privately in your browser — your body measurements are never uploaded.

For more detail on energy needs, use the TDEE Calculator and BMR Calculator; to check your body composition, try the BMI Calculator, Body Fat Calculator and Ideal Weight Calculator.

Macro targets are estimates: track your weight for two to three weeks and adjust calories by 100–200 kcal if progress stalls, and consult a healthcare professional for medical dietary needs.

Frequently asked questions

How do I calculate my macros with this tool?

Choose I know my TDEE and type your daily calories, or choose Calculate from body stats and enter sex, age, weight, height and activity level. Then pick a Fitness Goal and a Diet Type; the protein, carbohydrate and fat cards update instantly with grams, kcal and percentages.

How is my TDEE estimated from body stats?

The tool uses the Mifflin-St Jeor equation for BMR and multiplies it by your activity level: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active and 1.9 extra active. Metric (kg, cm) and imperial (lb, ft and in) units are both supported.

What macro ratios do the keto, low carb and other diet types use?

As carbs/protein/fat: Balanced 40/30/30, Low Carb 25/40/35, High Carb 50/30/20, High Protein 30/40/30 and Ketogenic 5/25/70 percent. Choose Custom ratio to enter your own percentages; they must add up to 100 or an error is shown.

How are grams calculated from calories?

Each macro's share of your target calories is divided by its energy value: 4 kcal per gram for protein and carbs and 9 kcal per gram for fat. For example, 30 percent protein on 2,000 kcal is 600 kcal, or 150 g of protein.

How many calories should I eat to lose weight or build muscle?

The Fitness Goal list adjusts your TDEE by a fixed amount: -250, -500 or -1000 kcal for mild, standard or extreme weight loss, and +250 or +500 kcal for weight gain, with a warning below 1,200 kcal. Results are estimates, not medical or nutritional advice; consult a healthcare professional before changing your diet.

Can I split macros per meal or save my settings?

Yes. Set Meals per day (1 to 8) below the results to see protein, carbs and fat per meal. Copy summary copies the daily targets as text, and the share link button copies a URL that restores all your inputs. Everything is calculated in your browser.

How to use this online tool

Macro Calculator — Free Macros Calculator for Weight Loss, Keto & Muscle Gain is designed for fast browser workflows when you need to format, validate, convert, decode, encode, generate, or inspect data without opening a heavy desktop app. Start with the input field or visible options, review the result, then copy or download the output for the next step.

Private processing in your browser

Macro Calculator — Free Macros Calculator for Weight Loss, Keto & Muscle Gain keeps the normal processing step local in your browser. That is useful for code snippets, tokens, documents, configuration values, text samples, and other material that should not be sent to a remote service unless you explicitly choose to share it.

When this tool is useful

Use Macro Calculator — Free Macros Calculator for Weight Loss, Keto & Muscle Gain for repeatable developer tasks, technical documentation, QA checks, quick conversions, debugging, content cleanup, and internal team workflows. The page focuses on clear inputs, immediate feedback, and output that is easy to reuse in code, reports, tickets, emails, or notes.

Practical tips

Before copying the final result, check important details such as spacing, casing, filenames, encoding, token structure, line breaks, or output format. Small checks prevent mistakes when the result is reused in source code, API requests, documentation, spreadsheets, or shared files.