Macro Calculator – Daily Protein, Carbs, and Fat Targets
Counting macros (macronutrients) means tracking the grams of protein, carbohydrates, and fat you eat each day instead of just calories. A macro calculator takes your body stats (weight, height, age, sex), activity level, and fitness goal (lose fat, maintain, or build muscle) and outputs personalized daily targets for each macronutrient. Protein is especially important for muscle repair and satiety, typically ranging from 1.6 to 2.2 grams per kilogram of body weight depending on your goal. This article explains how macro targets are calculated and links to our free Macro Calculator.
Quick Answer
| Label | Value |
|---|---|
| Profile | 80 kg, 178 cm, 30 yr, male |
| Daily calories | 2740 kcal |
| Protein | 144 g |
| Carbs / Fat | 370 g / 76 g |
How It Works
Step 1: Calculate BMR using the Mifflin-St Jeor equation. Step 2: Multiply by an activity factor (1.2 sedentary to 1.9 very active) to get total daily energy expenditure. Step 3: Adjust for goal: cut calories for fat loss, maintain for recomposition, or add for muscle gain. Step 4: Allocate macros: protein at 1.8-2.2 g/kg, fat at 25% of calories, and remaining calories to carbs. Use our Macro Calculator to enter your stats and get personalized daily targets.
Use Our Calculator
Try our Macro Calculator for your own numbers: /calculators/macro-calculator
Related Calculators
For general fitness, 1.6-1.8 g per kg of body weight. For muscle building, 2.0-2.2 g/kg. Our calculator adjusts based on your selected goal.
Tracking macros ensures you get enough protein for muscle maintenance and enough fat for hormone health, not just a calorie number. It is more precise than calorie counting alone.
Be honest: 1.2 for desk job with no exercise, 1.55 for moderate exercise 3-5 days per week, 1.725 for intense daily training.