That page doesn't exist. Search or drop a file below to find the tool you need.
What do you need to get done?
- Stays on this device
- No watermark
- Works offline
Drop a file here
or .
Open an app
Follow a recipe
Use one tool
Macro calculator
Work out your daily macros: how many grams of protein, carbohydrates and fat to eat. Pick a goal and a diet style such as balanced, high protein, low carb, keto or endurance, or enter your own calories. Free, nothing is uploaded.
How to calculate your macros
- 1Enter sex, age, weight, height and activity level
- 2Choose your goal and a diet style
- 3Read your calories and grams of protein, carbs and fat
- Daily calories and grams of protein, carbs and fat.
What you get
- Grams and calories per macro.Protein, carbohydrates and fat, each with its share of your calories.
- Five diet styles.Balanced, high protein, low carb, keto and endurance splits.
- Nothing leaves your device.The numbers are worked out in your browser. No account, no upload.
What you can do
- Choose a goal: lose weight (20 % fewer calories), keep your weight, or build muscle (10 % more).
- Choose a split: balanced 30/40/30, high protein 40/35/25, low carb 35/25/40, keto 25/5/70 or endurance 20/55/25, as protein, carbs and fat.
- Enter your own daily calories to skip the estimate. The tool accepts 800 to 8,000 kcal.
- See grams, calories and share for each macro in a table.
- Work in kilograms and centimeters, or in pounds, feet and inches.
Good to know
- Calories come from Mifflin-St Jeor times your activity factor, then the goal changes them.
- The tool counts 4 kcal per gram of protein and carbs, and 9 per gram of fat.
- The splits are common starting points, not rules. Adjust them to how you feel and train.
- It is an estimate, not medical advice.
Questions
How do I calculate my macros?
The tool first works out your daily calories, then splits them between protein, carbohydrates and fat by the style you choose, and converts the shares to grams.
Can I use my own calories?
Yes. Fill in "Daily calories (optional)" and the tool splits that number instead.
What is a good macro split for fat loss?
That depends on you. High protein (40/35/25) is a common choice, and you can combine it with the "Lose weight" goal.
Is my data uploaded?
No. The macros are worked out in your browser and nothing is sent anywhere.