Macro calculator
Estimate your daily calories and a protein, carb, and fat target from your body size, activity, and goal.
General estimate for adults, not medical advice. Talk to a doctor or dietitian if you are pregnant, have a medical condition, or have a history of disordered eating.
Hit your numbers without the math
Fat2Fit is an AI fitness coach that runs on your iPhone. Point at a plate — it names every food and totals your calories & macros in seconds. No cloud. No ads. Fat2Fit is free: every feature, for everyone.
More free tools
- TDEE calculatorHow many calories you burn in a day.
- Protein calculatorA daily protein range for your weight and goal.
- Calorie deficit calculatorA daily calorie target for a steady rate of loss.
- One rep max calculatorEstimate your 1RM and training weights.
Questions
How are my calories calculated?
The calculator estimates your resting energy use with the Mifflin-St Jeor equation, then multiplies it by an activity factor to estimate the calories you burn in a day.
How are the macros split?
Protein is set at 1.8 grams per kilogram of body weight, fat at 25 percent of calories, and the remaining calories go to carbohydrates.
What do the goals change?
Lose weight uses about 20 percent fewer calories than maintenance, and gain muscle uses about 10 percent more. Maintain uses your estimated daily burn.
How accurate is it?
It is a starting estimate. Real needs vary from person to person, so adjust based on how your weight and energy change over a few weeks. It is not medical advice.
Is my data saved or sent anywhere?
No. The calculation runs in your browser and nothing you type is sent to a server.