Macronutrient Calculator
Free, fast, and private. Your numbers never leave this page. Get your daily calorie target plus protein, fat, and carb grams.
Calculate your macros
Daily calories0
BMR (Mifflin-St Jeor)0
TDEE before goal adjustment0
Your macro split
Protein
0 g
Fat
0 g
Carbs
0 g
How it works
- We estimate your basal metabolic rate (BMR) with the Mifflin-St Jeor equation.
- Your BMR is multiplied by your activity level to get TDEE, the calories you burn on an average day.
- Your goal adjusts the target: cut takes 20% off, bulk adds 10%, maintain keeps TDEE.
- Macros split the calories: protein at 2.0 g per kg of bodyweight, fat at 25% of calories, and carbs get the rest.
Everything runs in your browser. No sign up, no tracking, no data leaves your device.
This tool gives general information for planning meals. It is not medical advice. Talk to a doctor or registered dietitian before changing your diet.