Calories first
Estimates maintenance calories before applying a goal adjustment.
Daily macro planner
Free Macro Calculator
A macro calculator is a free online tool that estimates daily calories and turns them into protein, carbohydrates, and fat targets for your activity level and goal.
Protein carb fat planner
Build daily macro targets
Enter body stats, activity, and a goal to estimate calories, protein, carbs, fat, and per-meal targets.
Activity level
Goal
Fat loss
Your macro targets
Based on moderately active activity and a fat loss goal.
Daily calorie target
2,014
Maintenance estimate: 2,369 calories/day
Protein
171g
684 calories
Carbs
191g
763 calories
Fat
63g
567 calories
Per meal
504
43g P / 48g C / 16g F
Practical planning notes
- Protein is estimated from body weight and goal.
- Fat is set as a share of calories, then carbs fill the rest.
- Use the per-meal row as a rough packing target, not a strict rule.
Goal-based protein
Adjusts protein targets for fat loss, maintenance, and muscle gain.
Per-meal planning
Breaks calories and macros into practical meal-level targets.
Macro calculator FAQ
What is a macro calculator?
A macro calculator estimates daily calories and splits them into protein, carbohydrates, and fat based on your body stats, activity level, and goal.
How much protein should I eat per day?
Many macro plans use roughly 0.8 to 1 gram of protein per pound of body weight, adjusted by goal. This calculator uses a higher target for fat loss and muscle gain.
Are carbs bad for weight loss?
No. Carbs are an energy source. For most people, total calories, protein consistency, food quality, and adherence matter more than cutting carbs very low.
Should families use the same macro targets?
No. Adults should use individual targets, and children or teens should not follow generic macro cuts without clinician guidance.
Is this macro calculator medical advice?
No. It is an educational planning tool. Talk with a clinician or registered dietitian for personal nutrition guidance.
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