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Macro Calculator

Macro Calculator

Wondering how many calories and macros you should be eating? This calculator makes it simple. Just enter your age, sex, weight, height, and activity level, then choose your goal—whether that’s fat loss, maintenance, or muscle gain.

The calculator will give you a personalized estimate of your daily calorie needs along with recommended amounts of protein, fat, and carbs. Use it as a practical starting point to plan meals and track progress—then adjust based on how your body responds.

Macro Calculator

Quickly estimate daily calories and macros. Uses Mifflin–St Jeor. Protein ~1 g/lb (2.2 g/kg), fat ~25% of calories, carbs fill the rest.

Protein 4 kcal/g • Carbs 4 kcal/g • Fat 9 kcal/g

How to Use This Macro Calculator for Your Goals

What Is a Macro Calculator?

A macro calculator provides a personalized breakdown of how many calories and macronutrients (protein, fats, and carbohydrates) your body needs each day. By entering your age, sex, weight, height, activity level, and goal (cut, maintain, or bulk), it estimates your daily energy needs and splits those calories into a macro ratio that aligns with your goals.

Why Macros Matter More Than Calories Alone

While total calorie intake determines whether you gain or lose weight, the balance of macronutrients shapes your results. Protein supports muscle repair and satiety, fats support hormonal health, and carbs fuel performance. Tracking macros—not just calories—can improve energy, training performance, and body composition.

Step-by-Step: What to Do With Your Results

  1. Take Action: Use your personalized calorie and macro targets as your daily guide.

  2. Track Consistently: Logging meals with apps or a food scale helps ensure you're in the ballpark.

  3. Adjust Based on Results: Track your progress weekly. If you’re not seeing the expected changes, tweak intake by 5–10%.

  4. Focus on Quality: Hit your macros without ignoring micronutrients—prioritize whole foods like vegetables, lean proteins, healthy fats, and whole grains.

Real-world Examples

  • Meal Planning Made Easy: Use your macro targets to assemble meals in advance—split macros between 3–4 meals or use macro-friendly templates.

  • Eating Out with Confidence: Estimate portions by visual cues (e.g., a palm-sized serving of protein) to stay close to your targets.

Final Note

Macros offer a personalized, flexible roadmap—not rigid rules. Aim to stay within 10% of your targets most days. Over time, this consistency builds strong habits, not just a temporary diet.

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