The free Macro Calculator
Calculate your daily calories and macros for fat loss, maintenance or muscle gain, with six eating styles (balanced, high protein, low carb, keto.
- Free to use
- No signup
- Nothing to install
- Runs in your browser
Illustration. Open the tool for the real thing.
What is the Macro Calculator?
Enter your sex, age, height, weight and activity level. The calculator estimates your maintenance calories with the Mifflin-St Jeor equation, adjusts for your goal (lose fat, lose slowly, maintain, gain slowly, build muscle) and splits the result into grams of protein, carbohydrates and fat.
Choose an eating style: balanced, high protein, low carb, keto, Mediterranean or endurance, and the number of meals per day to get grams per meal. It also shows protein in grams per kilogram so you can check it is enough for your training.
3 steps to your result
Open the tool and follow along. Nothing to install.
What you get
A well-validated estimate.
Fat loss to muscle gain.
Balanced to keto.
2 to 6 meals.
Never below 1,200 / 1,500 kcal.
AZRS tools are free to open and use.
Used for
Pick one to see how it fits.
How it compares
A plain look at this tool next to the usual alternative.
| This fitness tool | Desktop software | |
|---|---|---|
| Install | Nothing to install | Usually an app or program to install |
| Account | No signup | Depends on the product |
| Cost | Free to use | Free or paid, depends on the product |
| Where it runs | In your browser tab | On your computer |
Questions people ask
Is this medical advice?
No. It is general guidance. Consult a professional for medical conditions.
Is it free and private?
Yes, and free. Saved data lives only in this browser. Mifflin-St Jeor calories; Five goals; Six macro styles. Enter your details and activity. Choose your goal and macro style.
What does the safety floor do?
It stops the result from falling below a minimum calorie level when you pick a fast fat-loss goal.
How do I use the Macro Calculator?
1. Enter your details and activity. 2. Choose your goal and macro style. 3. Pick meals per day. 4. Read daily and per-meal grams.
Any tips for good results?
Re-check every 2 to 3 weeks. Weigh yourself weekly, not daily. Get protein first.
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