Macro Calculator

Daily macro calculator

Estimate adult maintenance calories, then explore an illustrative split of protein, carbohydrates and fat.

For adults aged 19–78. Not designed for pregnancy, breastfeeding, eating-disorder care, a prescribed diet or medical conditions requiring tailored nutrition. Ask a qualified professional for an individual plan.

Sex used in the energy equation
Age (years)
Height
Weight
Activity level
Example macro split

These are examples within adult macronutrient reference ranges, not plans for a specific diagnosis or sport.

Your daily estimate

Maintenance energy—

Enter your details and choose an activity level and split to see results.

How the estimate works

The Mifflin–St Jeor equation estimates resting energy from age, sex, height and weight. An approximate activity factor then estimates maintenance energy. The chosen percentages split that estimate into macros. Protein and carbohydrate provide about 4 kcal/g; fat provides about 9 kcal/g. Grams are rounded, so the displayed totals may differ slightly from the calorie estimate.

There is no single ideal macro split for everyone. These patterns sit within adult Acceptable Macronutrient Distribution Ranges: carbohydrate 45–65%, protein 10–35%, and fat 20–35% of energy. A percentage split alone does not assess food quality, fiber intake, or whether your protein amount suits your body and health.

For context, compare the calorie calculator, try the protein calculator, fiber calculator, or our high-protein, high-fiber meal ideas.

Sources

Educational estimates for adults only; not medical advice, a weight-loss prescription, or a measured metabolic rate. Calculations run in your browser; the calculator does not save or send your entered measurements. Site analytics and advertising may operate separately. Method and code checked 28 September 2026; not clinically reviewed.