Calculator
Macro Calculator
Work out your daily macros, protein, carbs and fat, for your calorie goal. Choose a split that fits how you eat: balanced, high-protein or low-carb. No sign-up, instant result.
Your details
Your daily targets
To maintain your current weight.
Estimates carry a margin of about ±10%. Use as a starting point and adjust based on real-world results over a few weeks.
What are macros?
Macros, short for macronutrients, are the three nutrients your body needs in large amounts: protein, carbohydrates and fat. They are where all your calories come from, protein and carbs at about 4 calories per gram, fat at about 9. Getting the balance right, not just the total, is what shapes muscle, fullness and body composition.
How this calculator works
We estimate your basal metabolic rate (the calories you'd burn at complete rest) using the Mifflin-St Jeor equation, one of the most accurate predictive formulas for healthy adults. We multiply by an activity factor to get your daily calories, adjust for your goal, then split those calories into protein, carbs and fat based on your chosen ratio. You can read more on our methodology page.
Choosing your macro split
There is no single perfect split. Balanced (30% protein, 40% carbs, 30% fat) works well for most people. High-protein (40/40/20) suits muscle building and weight loss, since protein preserves muscle and controls appetite. Low-carb (40/20/40) suits those who prefer fewer carbs. Try switching between them above to see how your grams change. Learn more in our guide to the 40-40-20 diet.
Frequently asked questions
What are macros?
Macros, short for macronutrients, are the three nutrients your body needs in large amounts: protein, carbohydrates and fat. Protein and carbs provide about 4 calories per gram and fat about 9. Tracking your macros, not just calories, helps with muscle, fullness and body composition.
How do I calculate my macros?
First find your daily calorie target from your goal, then split those calories between protein, carbs and fat. This calculator does both: it estimates your calories using the Mifflin-St Jeor equation, then applies your chosen split and converts it to grams. Protein and carbs are 4 calories per gram, fat is 9.
What macro split should I use?
Balanced (30% protein, 40% carbs, 30% fat) suits most people. High-protein (40/40/20) is popular for muscle building and weight loss because protein preserves muscle and controls appetite. Low-carb (40/20/40) suits those who prefer fewer carbs. This calculator lets you switch between all three.
How much protein should I eat?
A common range is 1.6 to 2.2 g of protein per kilo of body weight for those building or maintaining muscle. The high-protein split here helps you reach the higher end. Use our protein calculator for a target based on your body weight and goal.
Is a macro calculator accurate?
It uses the Mifflin-St Jeor equation, one of the most accurate predictive formulas for healthy adults, but real metabolism varies by about plus or minus 10 percent. Treat the numbers as a starting point and adjust based on real-world results over a few weeks.
Is this a substitute for medical advice?
No. welanutria provides estimates for general information only and is not medical or dietary advice. Consult a qualified professional before making significant changes.
welanutria provides estimates for general information only and is not medical advice. Consult a qualified professional before making significant changes to your diet or exercise.