Calculate your optimal protein, carbs, and fat intake based on your goal
Macro Calculator is a free health and wellness calculator that helps you calculate your optimal protein, carbs, and fat intake based on your goal. Understanding your body's metrics is the first step toward making informed health decisions. This tool uses clinically recognized formulas to provide instant, accurate estimates — though always consult a healthcare professional for medical advice.
Macronutrients are the three main categories of nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros instead of just calories gives you more control over body composition — helping you build muscle, lose fat, or maintain your current weight more effectively.
For active individuals and those seeking body composition changes, 1.6–2.2g of protein per kg of bodyweight is the evidence-based recommendation. Higher intakes (toward 2.2g/kg) are best for fat loss phases when you risk losing muscle. The RDA of 0.8g/kg is a minimum, not an optimal target.
A calorie deficit means eating fewer calories than you burn (TDEE). For fat loss, a deficit of 300–500 kcal/day is sustainable and minimizes muscle loss. This equates to roughly 0.3–0.5 kg of fat loss per week. Larger deficits can accelerate fat loss but increase the risk of muscle breakdown and metabolic adaptation.