Fitness enthusiasts, bodybuilders and weight loss dieters rely on precise macro split targets to hit cutting, bulking or maintenance calorie goals. Manual Mifflin-St Jeor BMR math plus macro percentage splitting requires multiple calculation steps that easily lead to inaccurate daily nutrient targets. This free macro nutrition calculator uses the gold-standard Mifflin-St Jeor metabolic formula to compute your total daily energy expenditure, then outputs customized gram amounts for protein, carbohydrates and fat tailored to your gender, age, activity level and fitness objective.
Tip: Copy macro gram values for meal prep trackers, fitness journals and nutrition spreadsheets.
Accurate macro nutrient targets eliminate guesswork for meal planning and consistent fitness progress for all body types and training styles.
This fitness nutrition estimator uses six simple inputs to generate complete personalized macro breakdowns, usable on mobile phones while building weekly meal prep plans.
Select your gender, then fill your age in years, body weight in kilograms and standing height in centimeters.
Match your daily exercise frequency to the sedentary through extreme activity level options for accurate TDEE calculation.
Pick weight loss, maintenance, muscle gain or keto low-carb to load pre-set science-backed macro percentage splits.
Click Calculate Daily Macros to view your target daily calories plus exact gram targets for protein, carbs and fat every day.
A: Mifflin-St Jeor is the modern clinical gold standard with 10% higher accuracy than outdated Harris-Benedict metabolic formulas.
A: Preset ratios follow peer-reviewed sports nutrition guidelines safe for all adults with standard training volumes.
A: This tool uses standard 20% deficit/surplus; manually adjust total daily calories up or down to speed or slow body composition shifts.
A: Zero usage caps, gym-goers and nutrition coaches can compute personalized macro targets unlimited times free for all clients and personal cycles.