Free Online Macro Calculator

Calculate your optimal macronutrient intake for weight loss, muscle gain, or maintenance with our comprehensive macro calculator. Perfect for fitness enthusiasts, bodybuilders, and anyone following a structured nutrition plan. Features personalized macro ratios, body composition analysis, goal-based calculations, meal planning insights, and detailed nutritional recommendations. Get science-based macronutrient targets to achieve your fitness goals effectively.

🥗 Calculation Type

📊 Basic Macro Calculator

Real-time Calculation
years
kg
cm
Daily Calories
0
kcal per day
Protein
0g
25-35% of calories
Carbohydrates
0g
35-45% of calories
Fats
0g
20-30% of calories
Protein per kg
0.0g
per kg body weight
BMR
0
basal metabolic rate

📈 Macro Insights & Recommendations

🎯
Goal Assessment
Select your goal to analyze
⚖️
Macro Balance
Enter your details for analysis
💡
Recommendation
Complete calculation first

⚡ Quick Macro Scenarios

🔥
Cutting Phase
High protein, moderate carbs
💪
Bulking Phase
Higher calories, balanced macros
⚖️
Maintenance
Balanced macro distribution
🏃
Endurance Athlete
Higher carb focus