Introducing the Macro Calculator — Protein, Carbs & Fat in Seconds

Hitting a calorie number is only half the story — how those calories split across protein, carbs, and fat shapes how you feel, perform, and change body composition. The new Macro Calculator turns your stats and goal into concrete daily gram targets.

What it does

• BMR and TDEE from the Mifflin-St Jeor equation and your activity level.
• Goal-adjusted calories — a deficit to lose, maintenance, or a surplus to gain.
• Protein / carb / fat grams for balanced, low-carb, high-protein, or keto splits.
• A visual donut and per-macro calorie breakdown.
• A built-in safety flag when a loss target dips below a sensible floor.

Why it matters

Protein has the strongest evidence base for body composition, so most good plans set it first and let carbs and fat fill the rest by preference. Translating that into grams turns vague intentions into something you can actually shop and cook for. Our practical guide to calculating macros explains how to choose a split and adjust over time, and the Calorie Calculator shows the underlying calorie pipeline on its own.

Free, and private

The Macro Calculator is free and runs entirely in your browser — nothing you enter leaves your device. It’s informational only, not medical advice.