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🥗 Macro Calculator
Once you know your calorie target (from TDEE), split it into macronutrients. Enter your daily calories and pick a goal — we compute grams of protein, carbs, and fat using standard ratios for cutting, maintenance, bulking, or keto.
Examples
P 165g · C 220g · F 73g (30/40/30)P 180g · C 158g · F 50g (40/35/25)P 125g · C 25g · F 156g (25/5/70)Frequently asked questions
Why so much protein when cutting?
High protein (1.6-2.2 g per kg body weight) preserves muscle during a calorie deficit and keeps you full.
Are exact ratios necessary?
No — being within ±10% of targets is fine. Stay reasonably close on protein, be flexible on the carb/fat split.
Should I track every gram?
For the first 2-4 weeks yes, to learn portion sizes. Long term most people can eyeball it accurately.
About this tool
Macro Calculator runs entirely in your browser using standard Web APIs. No data is sent to any server. The source for this tool is in our public GitHub repository.
Related tools
- 🍽️ TDEE / Calorie Calculator — Calculate Total Daily Energy Expenditure based on age, weight, activity.
- ⚖️ BMI Calculator — Body Mass Index — compute BMI and see WHO classification.
- 🏋️ One Rep Max (1RM) — Estimate your 1RM from a heavier set. Includes Epley, Brzycki, Lombardi formulas.
- 💪 Body Fat Calculator — Estimate body fat % using the US Navy circumference method.
Why this tool
vs typical free web-tool sites
| 1vw | Typical free site | |
|---|---|---|
| Price | Free | Free |
| Signup required | No | Often (for premium features) |
| Ads inside the tool | No | Yes (banner + video) |
| Data sent to server | No (browser-only) | Yes (inputs analyzed for ads) |
| Total tools | 96 | Often <20 or scattered across sites |
| Bookmarkable URL per tool | Yes | Mixed |
| Loads in under 1s | Yes (static) | Often slow (ad tracking) |
| Multilingual | EN / ES / PT / FR / DE | Usually EN only |
| Open source | Yes | No |