Macro Calculator
Daily protein, carb and fat targets from your calories, body goal and activity level.
| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breakfast | 550 | 29g | 72g | 17g |
| Lunch | 660 | 35g | 86g | 20g |
| Snack | 220 | 12g | 29g | 7g |
| Dinner | 660 | 35g | 86g | 20g |
Protein by goal (cut 2.2 / bulk 2.0 / maintain 1.6 g per kg), fat ~25–27%, remainder carbs. Not medical or diet advice.
About Macro Calculator
Daily protein, carb and fat targets from your calories, body goal and activity level.
Macro Calculator applies the standard formula for this calculation and returns a clean, readable result — no spreadsheet setup or manual working required.
How to Use Macro Calculator
- Enter your numbers in the input fields shown above.
- Choose any options (units, rounding, precision) if the tool offers them.
- The result updates automatically — no button needed.
- Copy the answer or reset the fields to start a new calculation.
Key Features
- Instant results with a clear, readable output format.
- Handles decimals, percentages and large numbers cleanly.
- Fast and private — every calculation runs on your device.
Frequently Asked Questions
What formula does Macro Calculator use?
Macro Calculator uses the standard, widely accepted formula for this calculation. Results are rounded only for display, so they are reliable for homework, planning and quick checks.
Is Macro Calculator free to use?
Yes. Macro Calculator is completely free with unlimited use — no account, download or payment required.
Is my data uploaded to a server?
No. Macro Calculator runs entirely in your browser. Your inputs are never sent to our servers or stored anywhere.
Does Macro Calculator work on mobile?
Yes. The interface is fully responsive and works in any modern browser on Android, iPhone, tablets and desktops.