Macro Calculator

Free macronutrient calculator based on your body stats and fitness goals. Calculate TDEE then split into protein, carbs, and fat using preset ratios (standard, low-carb, keto, high-protein). Includes per-meal breakdown and food examples.

Biological Sex

Age (years)

Weight (lbs)

Height (ft & in)

Activity Level

Goal

Macro Split (Protein / Carbs / Fat)

Balanced for general fitness

Enter your body stats, select an activity level and goal, then choose a macro split to calculate your daily macronutrient targets.

Disclaimer: This macronutrient calculator provides estimates based on the Mifflin-St Jeor equation for BMR. Results are approximations and individual needs vary based on genetics, body composition, medical conditions, and other factors.

This is not medical or nutritional advice. Consult a registered dietitian, nutritionist, or healthcare professional before making significant changes to your diet. A minimum of 1,200 kcal/day is enforced for all goals.

Macro splits are general guidelines. Optimal ratios depend on your specific goals, training program, and individual response. The fiber target of 14g per 1,000 kcal follows USDA Dietary Guidelines.

How to Use Macro Calculator

1Enter your weight, height, age, and gender.
2Select your activity level and fitness goal.
3Choose a macro split preset or customize.
4View daily macro targets and per-meal breakdown.

Frequently Asked Questions

How much protein do I need?▾

For general health: 0.36g per pound of body weight. For muscle building: 0.7-1g per pound. For weight loss while preserving muscle: 0.8-1.2g per pound. Athletes may need up to 1.4g per pound during intense training.

What macro split should I use?▾

Standard (30P/40C/30F) works for most people. Low-carb (40P/20C/40F) for fat loss. Keto (30P/5C/65F) for ketosis. High-protein (40P/30C/30F) for muscle building. Experiment and find what works for your body and goals.

Do macros matter more than calories?▾

Calories determine weight change (deficit = loss, surplus = gain). Macros determine body composition and performance. Both matter — hitting your calorie target with the right macro ratio produces the best results.

About Macro Calculator

NexTool's Macro Calculator is completely free to use with no sign-up required. Your data is processed directly in your browser and never sent to our servers, ensuring complete privacy and instant results.