Free Macro Calculator (Protein, Carbs & Fat) Online
Calculate optimal daily protein, carbohydrates, and fat intake in grams based on your goal (weight loss, muscle gain, or athletic performance) and body composition. — 100% free online utility, zero sign-up, zero paywalls, and private client-side processing.
How It Works
Enter TDEE or Body Stats
Input your Total Daily Energy Expenditure or basic body measurements.
Select Goal & Diet Style
Choose goal (cut/bulk/maintain) and diet type (balanced, keto, low-carb, high-protein).
View Macro Breakdown
See exact grams of protein, carbs, and fat per day and per meal (3 or 5 meals).
Frequently Asked Questions
Related Health & Fitness Calculators & Utilities
Interlinked precision tools in the Health & Fitness collection.
Daily Calorie Calculator (TDEE)
Calculate your Total Daily Energy Expenditure (TDEE) and optimal calorie intake for weight loss, maintenance, or muscle gain using Harris-Benedict or Mifflin-St Jeor.
BMI Calculator & Healthy Weight Range
Calculate BMI with WHO adult classification, healthy weight range, Ponderal Index, and resting Basal Metabolic Rate using Mifflin-St Jeor equation.
Body Fat Percentage Calculator
Estimate body fat percentage using Navy Method (waist, hip, neck measurements) and BMI method. Get lean mass vs fat mass breakdown with health category classification.
Ideal Weight Calculator
Calculate ideal body weight using 5 evidence-based formulas: Devine, Robinson, Miller, Hamwi, and Lemmens. Compare results and understand healthy weight ranges.
Daily Water Intake Calculator
Calculate your optimal daily water intake based on body weight, activity level, and climate. Get hydration goals in liters, cups, and glasses with hourly reminders.
Ovulation & Fertility Calculator
Predict ovulation date, fertile window (6-day peak window), and expected next period based on last menstrual period date and average cycle length.