Macro Calculator
Calculate your daily macronutrient needs based on your body weight, activity level, and fitness goal. Get personalized protein, fat, and carbohydrate targets.
Published by:
isCalculator Editorial Team
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How to use this tool?
This calculator estimates your daily macronutrient targets (calories, protein, fat, and carbs) based on your weight, activity level, and goal. It uses a simplified formula (BMR = 10 × weight in kg).
- Enter your weight in kilograms (kg). Use a scale and convert if needed (1 kg ≈ 2.2 lbs).
- Select your activity level from the dropdown (e.g., Sedentary, Moderately active).
- Choose your goal: Lose, Maintain, or Gain weight.
- Click "Calculate Macros" to see your results.
Results explained:
- Calories – Total daily energy target.
- Protein – Set at 1.6 g per kg of body weight.
- Fat – Set at 0.8 g per kg of body weight.
- Carbs – Calculated from remaining calories after protein and fat.
Note: All inputs must be in metric (kg). Adjust your weight if using pounds.
Previous Results
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Frequently Asked Questions
A macro calculator estimates your daily macronutrient requirements (protein, fat, and carbohydrates) based on personal factors like weight, activity level, and goal.
This calculator uses standard formulas and provides a good estimate. For precise needs, consult a dietitian.
Choose the activity level that best describes your typical weekly exercise and daily movement. Sedentary means little exercise; extra active means intense daily exercise and a physically demanding job.
