Free Macro Calculator

Find your daily calories, protein, carbs and fat in under a minute. It uses the same formulas as the MyNutriPlanner app, based on your body composition, training and goal.

About you
Calculation profile
Used for the body-fat estimate. Neutral blends both formulas.
Height
Your goal
Training
Include strength training, cardio, sports, recreational activity and physical labor.
Average intensity
Do you struggle to gain weight and have a lot of nervous energy?
Preferences
More fat or more carbs?
More or less protein?
Shown when you train at least 1 hour a week and aren't building muscle; muscle-building goals already use a high-protein target.
Body fat

Enter your age, height and weight above and we'll estimate your body fat.

Suggested from your goal; change it if you like.
Typical body fat ranges

How this macro calculator works

Most calculators multiply your weight by an activity factor. This one works from your body composition: it estimates your current body fat, works out the weight you would be at your target body fat while keeping your lean mass, and sets your targets for that weight.

  1. Body fat estimate. From your age, height and weight (via BMI) we estimate your body fat percentage. If you know yours from a scan or calipers, type it in instead.
  2. Target body weight. Your lean mass stays the same and we solve for the weight you'd be at your target body fat. If you're building muscle or doing a recomposition, we add about 6 lb of lean mass.
  3. Calories. If you exercise at least an hour a week, calories scale with your target weight, weekly training hours and training intensity. If you exercise less, we use the Katch-McArdle resting metabolic rate with a light-activity multiplier, never going below 1,200 calories (1,500 for the male profile).
  4. Protein. Active people get about 1 g per pound of target weight, or 1.0–1.5 g per kg if you set a protein preference. Less active people get 0.4 g per pound, rising to 0.48 g at age 40 and over to help preserve muscle.
  5. Fat and carbs. Fat is set from your fat-or-carb preference (0.4–0.7 g per pound of target weight) and carbs fill the remaining calories.

Frequently asked questions

What are macros?

Macronutrients are the three nutrients that provide calories: protein (4 calories per gram), carbohydrates (4 calories per gram) and fat (9 calories per gram). Tracking them, not just calories, helps you keep muscle while losing fat and keeps meals filling.

How accurate is the body fat estimate?

It's an estimate from BMI and age, usually within a few percentage points for most adults, and less accurate for very muscular people. If you have a measurement from a DEXA scan, smart scale or calipers, use that.

How should I pick a target body fat?

For fat loss, aim a few points below your current number. You can always set a new target when you get there. Very low targets can be unsafe; the calculator won't go below the essential-fat range (about 10% for the female profile, 6% for the male profile).

How do I hit my macros every day?

Plan ahead. The MyNutriPlanner app generates a weekly meal plan around these exact targets, lets you swap meals, scans barcodes and nutrition labels, and builds your grocery list automatically.

This calculator gives general estimates for healthy adults and isn't medical advice. If you're pregnant, breastfeeding, under 18, or managing a medical condition, talk to a doctor or registered dietitian before changing your diet.