Online Macro Calculator
Get daily calorie and macro targets (protein, carbs, fat) from your stats and goal. Free.
Online macro calculator
Use this online macro calculator to get daily calorie and macronutrient targets. Enter your age, sex, weight, height and activity level, then choose maintain, lose or gain weight. You get suggested calories and grams of protein, carbs and fat. For guidance only; adjust to your preferences and goals.
Frequently Asked Questions
What is an online macro calculator?
An online macro calculator estimates your daily macronutrient targets (protein, carbs, fats) from your stats and goals. It usually uses BMR/TDEE and a goal (maintain, lose, gain) to set calories, then splits them into macros.
How do I calculate my macros?
Enter age, sex, weight, height and activity level to get TDEE. Choose a goal (maintain, lose or gain weight). The calculator gives target calories and suggested grams of protein, carbs and fat. Protein is often set by body weight; remaining calories are split between carbs and fat.
Is the online macro calculator free?
Yes. Free to use. For guidance only; individual needs vary.
What are macros?
Macronutrients are protein (4 kcal/g), carbohydrates (4 kcal/g) and fat (9 kcal/g). Tracking macros helps you hit calorie and nutrition targets for weight or performance goals.
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Reference this calculator on your website or in your work using the citation below:
HTML Citation Code:
<p>Calculator: <a href="https://onlinecalculator.co.uk/health/online-macro-calculator" target="_blank">Online Macro Calculator</a> - OnlineCalculator.co.uk</p>APA Style Citation:
OnlineCalculator.co.uk. (2025). Online Macro Calculator. Retrieved from https://onlinecalculator.co.uk/health/online-macro-calculatorNote: This calculator is free to use and reference. No permission required for educational or commercial citation.