TranslateMacro Calculator
Macros are the protein, carbs and fat that make up your daily calories — splitting your target the right way matters as much as the calorie number itself. Enter your details to get grams for each.
Enter your age, height, weight, activity level and goal above to see your macros.
How this is worked out
Macros come from the Mifflin-St Jeor equation for resting burn (BMR), an activity multiplier for maintenance calories, and a ±10-20% adjustment for your goal. Protein is set first (scaled to bodyweight), then fat at 25% of calories, then carbs fill the remainder — the ordering that keeps protein intact when calories are cut.
Every figure here is a population average, not a prescription. Hold a target for two or three weeks, track what actually happens, and adjust. If you have a medical condition or are pregnant, talk to a doctor or dietitian rather than a calculator.
Frequently asked questions
How are macros calculated from my calorie target?
Protein is set first based on your bodyweight and goal, fat is set at 25% of your total calories, and the remaining calories are filled with carbohydrates.
Why is protein calculated before carbs and fat?
Protein has the biggest impact on preserving muscle, especially during a calorie deficit, so it's set first from bodyweight rather than as a percentage of calories that could shrink along with your total intake.
How much fiber should I eat per day?
This calculator uses the USDA guideline of 14g of fiber per 1,000 calories consumed — the same ratio used to set the Daily Value on nutrition labels.
