Macro Calculator
Calculate your optimal daily macronutrient split (protein, carbs, fat) based on your goals. Free macro calculator for cutting, bulking, and maintenance.
Macro at a glance
Calculate your optimal daily macronutrient split (protein, carbs, fat) based on your goals. The energy split is the design rule here: the calculator starts from the energy target computed above and divides it by the macro percentages shown in the code, nothing else.
If you log meals, this is the companion number: it uses the same units and daily framing as the diary, which makes comparing your intake against the target a one-glance check rather than a conversion exercise.
About the Macro Calculator
This calculator provides evidence-based targets and interpretation based on current nutritional science and dietary guidelines. The formulas and reference ranges used are editorial interpretations informed by authoritative sources including the National Academies of Sciences, Engineering, and Medicine (Dietary Reference Intakes), the USDA Dietary Guidelines for Americans 2025-2030, and peer-reviewed research published in journals such as the American Journal of Clinical Nutrition, the New England Journal of Medicine, and JAMA.
How this calculator works
The calculator uses validated formulas that account for individual factors such as age, sex, body weight, and activity level. The results are personalized to your inputs and include interpretation categories (low, normal, high) based on established clinical or nutritional reference ranges. Always interpret results in the context of your overall health, diet, and lifestyle, a single number rarely tells the full story.
Practical guidance
Use this calculator as a starting point for understanding your nutritional needs or health metrics. The results are educational, not diagnostic, always discuss significant findings with your healthcare provider before making changes to your diet, supplement regimen, or medication. For best results, recalculate periodically as your body composition, activity level, or health status changes. Track trends over time rather than focusing on single measurements, as day-to-day variation is normal and expected.
Evidence base and limitations
All nutritional targets are based on population-level recommendations that apply to most healthy individuals. Individual needs may vary based on genetics, medical conditions, medications, pregnancy, lactation, and other factors. The calculators do not replace professional medical or nutritional advice. If you have a chronic health condition, are pregnant or breastfeeding, or take medications that affect nutrient metabolism, consult a registered dietitian or physician for personalized guidance.
Formula sources, population limits, and references for this macronutrient calculator are documented in our public methodology. Read the methodology · Medical disclaimer