Calculate your personalized daily calories and macronutrients
Tip: If you're unsure, estimate conservatively. The "Average" range is a good starting point for most people.
Understanding your macros—protein, carbohydrates, and fats—is essential if you're trying to lose weight, burn fat, or build lean muscle. A macro calculator is a powerful tool that helps you determine exactly how much of each macronutrient your body needs based on your body weight, goal body fat percentage, and activity level.
Unlike generic calorie counters, our macronutrient calculator goes beyond calories and calculates personalized daily macro targets using science-backed formulas like the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Whether your goal is fat loss, body recomposition, or simply improving your health, this tool helps you dial in your nutrition.
With options to choose between kilograms or pounds, and inputs for age, height, sex, current weight, and goal weight, this app adapts to any fitness journey. It also includes a visual body fat percentage guide with images for both men and women, helping you estimate your body fat levels accurately—crucial for setting realistic goals.
Whether you're following a cutting diet, bulking phase, keto diet, or a high-protein plan, knowing your macros is the key to success. This macro tracker is beginner-friendly, fast, and mobile-responsive. No sign-up required—just input your data and get instant results.
Start tracking your macros today with our free online macro calculator. Achieve your fitness goals faster with science-based nutrition.
macro calculator, free macro calculator, online macro calculator, calculate macros for fat loss, calculate protein carbs fats, body fat calculator, body fat percentage chart, male body fat image, female body fat image, macro tracker, calorie calculator, how to calculate macros, daily macro intake, macro split for weight loss, TDEE calculator, BMR calculator, calorie deficit calculator, macros for cutting, macros for bulking, nutrition calculator, diet planner, personalized macro calculator, fitness calculator, carb protein fat calculator, macros for men, macros for women, fat loss calculator, goal weight calculator, calculate daily macros, fitness macros, how to track macros, visual body fat guide, fat percentage estimator, macronutrient breakdown, weight loss macros, weight loss calculator, macro meal plan, muscle building macros, flexible dieting calculator, IIFYM calculator, health calculator, nutrition macros calculator, macro counting app, online fitness calculator, macro calculator with body fat, smart macro calculator, best macro calculator 2025, calculate macros by weight and height, visual body fat estimator