Free · Goal-calibrated
Macro Calculator
Goal-based daily macros — protein at 1.6–2.0 g/kg depending on context, fat calibrated to your carb preference, carbs as the remainder. Sample meal distribution included.
Fill in age, sex, weight, and height to see your daily macro targets.
Targets are starting points. Track for 2 weeks at the predicted intake; if weight moves as expected (~0.5–0.75% body weight per week for fat loss), the estimate fits. Adjust by 100–150 kcal otherwise. Repeat dieters: try our TDEE calculator with diet-history correction first.
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Why protein gets prioritized first
The macro hierarchy in our calculator: protein target locked first (based on body weight and goal), fat percentage based on carb preference, carbs as the remainder. This isn't arbitrary — it reflects what the literature actually supports for body composition.
Bray 2012 (JAMA) showed at matched calories, low-protein groups gained more fat and less lean mass than normal/high-protein. Phillips 2016 establishes the optimum at 1.2–1.6 g/kg for body composition; our fat-loss and muscle-gain targets sit at 1.8 g/kg to be conservative for repeat dieters and older adults. Cermak 2012's meta-analysis confirms protein supplementation enhances resistance-training adaptations across populations.
Carb preference — and why it's a preference, not a prescription
The literature on optimal carb intake is genuinely contested for non-diabetic adults. Some respond better to lower carbs (insulin-resistant phenotypes, keto-adapters); others perform and feel better on higher carbs (athletes, people with high training volumes). Both can produce equivalent body composition at matched calories with adequate protein.
Pick the carb preference that fits your training, your taste, and what you can sustain. There's no universal “right answer.”
A note on the deficit size
Our fat-loss target uses a 17.5% deficit (mid of the 15–20% range). This is moderate, not aggressive. Aggressive deficits (25%+) produce faster initial loss but more lean-mass loss, deeper metabolic adaptation, and worse rebound risk — especially for repeat dieters. If you've dieted multiple times before, run our TDEE calculator first to apply the metabolic-adaptation correction.
Tracking method
Track for 2 weeks at the predicted intake. If weight moves as expected (0.5–0.75% body weight per week for fat loss; ~0.25–0.5 lb per week for muscle gain), the estimate fits you. Adjust by 100–150 kcal otherwise.
MyFitnessPal, Cronometer, MacroFactor, and Lose It! all work for tracking. MacroFactor adjusts your TDEE estimate dynamically based on your actual weight trend — useful for repeat dieters whose calculator estimates are unreliable.
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Protein target calculator →
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TDEE calculator (with adaptation) →