Macro calculator.
Enter your stats and goal to get daily calorie, protein, carb, and fat targets. This free macro calculator uses the Mifflin-St Jeor equation, your activity level, and a goal adjustment - then splits the result into grams, calories, and percentages.
your stats
your daily targets
Maintenance (TDEE) estimate: 2,728 calories. Protein set to 2.0 g/kg, fat to 0.9 g/kg, carbs fill the rest.
the short answer
A macro calculator estimates your maintenance calories (TDEE) with the Mifflin-St Jeor equation times an activity factor, then adjusts for your goal: cut -20%, maintain 0%, bulk +10%. It sets protein at 2.0 g per kg of bodyweight and fat at 0.9 g/kg, and fills the rest with carbs - using 4 calories per gram of protein and carbs and 9 per gram of fat.
How this macro calculator works.
"Macros" are the three macronutrients that make up your calories: protein, carbohydrate, and fat. A macro calculator takes your daily calorie target and splits it into grams of each, because the composition of a diet - not just the total energy - drives how you look, perform, and recover.
This tool runs the math in four steps. First it estimates your resting metabolic rate with the Mifflin-St Jeor equation: for men, 10 x kg + 6.25 x cm - 5 x age + 5; for women, the same minus 161. Second, it multiplies that by an activity factor (1.2 sedentary up to 1.9 extra active) to get your TDEE - your maintenance calories. Third, it applies a goal adjustment: a 20% deficit to cut, no change to maintain, or a 10% surplus to bulk.
Finally it sets your macros. Protein is fixed at 2.0 g per kg of bodyweight (a sensible 1.8-2.2 g/kg range), and fat at 0.9 g/kg (0.8-1.0). Protein and fat calories are subtracted from your target, and every remaining calorie goes to carbohydrate. Conversions: protein and carbs are 4 calories per gram, fat is 9. All inputs are converted to kilograms and centimetres internally, so imperial and metric give the same answer.
Want the full coaching version of this method? Our guide on how to calculate TDEE and macros for clients walks through the same formula and how to adjust it from real check-in data.
How coaches use a macro calculator.
Evidence-based coaches do not guess at a client's numbers - they start from a defensible baseline and refine it. A macro calculator gives that baseline in seconds during onboarding: plug in the client's stats and goal, and you have a starting calorie and macro target you can explain and stand behind. From there the real work is iteration - you watch weight trend, energy, and adherence over two to three weeks, then nudge calories or carbs based on what actually happens.
Many coaches also share a free calculator like this with leads as a lightweight first touch - it delivers genuine value, demonstrates the method, and opens the conversation. If you want to learn the underlying skill, see our guide on how to do nutrition coaching online.
Set targets like these for every client - automatically.
A one-off calculator is a great starting point. Coachway lets coaches set calorie and macro targets like this for every client inside a meal planner with 1,100+ recipes, then track and adjust them as check-in data comes in - alongside programming, messaging, and payments in one place.
Macro calculator FAQ.
How does this macro calculator work?
It estimates your daily calories with the Mifflin-St Jeor equation, multiplies by an activity factor to get your TDEE, then adjusts for your goal - a 20% cut for fat loss, no change to maintain, or +10% for a lean bulk. It sets protein at 2.0 g/kg and fat at 0.9 g/kg of bodyweight, then fills the remaining calories with carbohydrates.
What are good macros for fat loss?
For fat loss, this calculator applies a 20% deficit to your maintenance calories, keeps protein high at about 2.0 g per kg of bodyweight to protect muscle, holds fat near 0.9 g/kg for hormone health, and assigns the rest to carbs for training energy. Higher protein in a deficit is the single biggest lever for keeping muscle while losing fat.
How much protein should I eat per day?
This tool uses 2.0 g of protein per kilogram of bodyweight, which sits in the well-supported 1.8-2.2 g/kg range for active people and anyone in a calorie deficit. For a 80 kg person that is about 160 g per day. Spreading it across three to four meals helps you actually hit the number and supports muscle repair.
What is the difference between calories and macros?
Calories are the total energy you eat; macros - protein, carbs, and fat - are what those calories are made of. Two diets can hit the same calorie target but produce very different results because protein, carbs, and fat do different jobs. A macro calculator splits your calorie target into grams of each so the composition of the diet, not just the total, is right.
Are these macros accurate for everyone?
They are a solid starting point, not a prescription. The Mifflin-St Jeor equation and activity multipliers are population averages, so real needs vary with metabolism, training, body composition, and medical conditions. Use the numbers as a baseline, track results for two to three weeks, and adjust. For medical or clinical nutrition needs, consult a qualified professional.
Can coaches use this for their clients?
Yes. Coaches use a macro calculator to set a defensible starting target during onboarding, then refine it from real check-in data. The math here mirrors what most evidence-based coaches do by hand. On a coaching platform like Coachway you can set and track targets like these for every client and adjust them as their progress data comes in.
Related tools and reading.
TDEE calculator
Find the maintenance calories that feed this macro split.
toolCalorie deficit calculator
Turn a fat-loss goal into a daily calorie target and timeline.
articleHow to calculate TDEE and macros for clients
The coaching method behind the numbers, step by step.
articleHow to do nutrition coaching online
Run macro targets and check-ins for a full client list.
This calculator gives general fitness estimates, not medical or clinical nutrition advice. The Mifflin-St Jeor equation and activity multipliers are population averages - individual needs vary with metabolism, training, and health conditions. Use the result as a starting point, track your own data, and consult a qualified professional for medical needs.
More free calculators
See all free tools ->TDEE Calculator
Total daily energy expenditure, plus cut, maintain and bulk targets.
Open calculator ->Calorie Deficit Calculator
Your deficit, target intake, and a realistic date to hit your goal.
Open calculator ->Maintenance Calorie Calculator
The calories that keep your weight steady - your starting line.
Open calculator ->BMR Calculator
Basal metabolic rate from the Mifflin-St Jeor equation.
Open calculator ->Protein Calculator
How much protein to eat per day, by bodyweight and goal.
Open calculator ->Reverse Diet Calculator
A week-by-week schedule from your cut back up to maintenance.
Open calculator ->See what Coachway can do for your coaching business
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