Free browser-based calculator

Macro Calculator

Turn an estimated daily calorie level into protein, carbohydrate, and fat grams with percentages you can see and adjust.

No account, input storage, or calculator API call.

Units

Metric Imperial

Age

Mifflin–St Jeor formula input

The published equation uses sex-specific constants; choose the equation input that applies to you.

Weight

Height

Activity level

Calorie assumption

Protein %

Carbohydrate %

Fat %

Percentages must add up to 100 and stay within the adult Acceptable Macronutrient Distribution Ranges. These are editable planning inputs, not a prescription.

Values stay in this page. They are not stored or included in analytics.

How calories become macro grams

Estimated TDEE is adjusted by the visible goal factor. Protein and carbohydrate each use 4 calories per gram; fat uses 9 calories per gram. The percentage fields are planning assumptions and must total 100%. They do not promise weight change or health outcomes.

Informational only. This tool is for adults and does not provide medical advice, diagnosis, treatment, or a guaranteed outcome. A qualified professional can consider your health history and individual needs.

Formula source

National Academies — Dietary Reference Intakes tables. PlateRover shows the assumption beside each result so you can see how it was calculated.

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