Macro Calculator
Calculate protein, carbs, and fat
Quick guide
What can Macro Calculator help you do?
Free macro calculator for cutting, maintaining, or bulking. Estimate daily protein, carbohydrate, and fat targets from calories and body weight.
Best for
Compare fixed protein, carbohydrate, and fat allocations when you already have a daily calorie figure. Cut, Maintain, and Bulk change allocation rules, not your calorie target. The tool does not estimate activity expenditure or choose how much energy you should consume.
How to use it
Enter daily calories in kcal and body weight in kilograms, then choose a goal. Defaults are 2,200 kcal, Maintain, and 72 kg. Both numbers must be positive. If calories cannot cover the formula’s protein and fat allocation, an error replaces the result.
How to read the result
Protein is 2 g/kg for Bulk and 1.8 g/kg otherwise. Fat receives 25% of calories for Cut and 30% otherwise. Using 9 kcal per fat gram and 4 per protein or carbohydrate gram, remaining calories become carbohydrate. Outputs are grams, with up to two decimals.
Privacy and limits
Calorie and weight inputs are allocated within the page, without a food account, nutrition API, or built-in diet history. Copying writes the output to your device clipboard. Site analytics and possible advertising services operate separately; take care when sharing a screen containing personal health details.
Choosing Cut or Bulk does not subtract from or add to your entered calories. A successful calculation does not demonstrate nutritional completeness or personal suitability, and is not a diet or medical prescription. Food selection, fiber, and micronutrients are outside this tool’s calculations.
Frequently Asked Questions
Does it support cutting and bulking?
Yes. Choose a goal to adjust the macro split.
Are the macros exact?
They are practical targets, not a personalized nutrition plan.