Free Macro Calculator
Calculate your daily calories, protein, carbs, and fat based on your body stats, training, and goals. Powered by the Mifflin-St Jeor equation.
How This Macro Calculator Works
Three steps to personalized nutrition targets backed by sports science.
Calculate Your BMR
Your Basal Metabolic Rate is estimated using the Mifflin-St Jeor equation, one of the most accurate methods available. This is the number of calories your body burns at complete rest just to keep you alive.
Determine Your TDEE
Your Total Daily Energy Expenditure factors in your daily activity level, training frequency, and session length to estimate how many calories you actually burn each day including exercise.
Set Your Macros
Based on your goal, we apply a calorie adjustment (deficit for weight loss, surplus for muscle gain) and set protein and fat targets based on your body weight using evidence-based formulas, with carbs filling the remaining calories.
What Are Macros?
Macronutrients are the three main nutrients your body needs in large amounts. Tracking them ensures you get the right balance for your goals.
Protein
4 calories per gram
Essential for building and repairing muscle tissue, supporting immune function, and keeping you feeling full. Found in chicken, fish, eggs, Greek yogurt, and legumes.
Carbohydrates
4 calories per gram
Your body's preferred energy source, especially for high-intensity exercise and brain function. Found in grains, fruits, vegetables, and starchy foods.
Fat
9 calories per gram
Critical for hormone production, nutrient absorption, and long-lasting energy. Found in nuts, avocados, olive oil, and fatty fish.
Ready to Track Your Macros Automatically?
Knowing your targets is the first step. Actually hitting them every day is where most people struggle. MacroChat uses AI to log your meals in seconds — just type, speak, snap a photo, or scan a barcode.
Try free for 3 days. No credit card required.
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