Macro Calculator
Protein, carbs, fat for your fitness goal
Daily target
0 kcal
Protein
0g
0 kcal
Carbs
0g
0 kcal
Fat
0g
0 kcal
📚 Learn more — how it works, FAQ & guide Click to expand
Learn more — how it works, FAQ & guide
Click to expand
Free macro calculator — protein, carbs, fat for your goal
Toololis Macro Calculator uses the Mifflin-St Jeor equation plus your activity + goal to compute daily protein, carb, and fat targets. 4 popular diet splits: balanced, high protein, keto, Mediterranean.
How to use this tool
- 1
Enter body stats
Age, sex, weight, height, activity level. Used to compute TDEE (Total Daily Energy Expenditure).
- 2
Pick goal
Cut (lose fat), maintain, or bulk (gain muscle). Adjusts daily calorie target.
- 3
Choose macro split
Balanced, high protein, keto, or Mediterranean. Get your daily protein/carb/fat targets.
Frequently Asked Questions
What are macros?
Macronutrients: protein (4 kcal/g, builds muscle), carbohydrates (4 kcal/g, primary energy), fat (9 kcal/g, hormones + energy). Total calories = (P×4) + (C×4) + (F×9).
How much protein do I need?
Sedentary: 0.8g/kg bodyweight. Active: 1.2-1.6g/kg. Building muscle: 1.6-2.2g/kg. Athletes / cutting: up to 2.5g/kg. Higher protein helps preserve muscle on a cut.
Keto — is it safe?
Keto (<50g carbs/day) works for weight loss for many. Not for everyone — can lower athletic performance, worsen some health conditions. Talk to a doctor if you have kidney issues or are on medication.
Cut / maintain / bulk numbers?
Cut: 500-750 kcal below TDEE = 0.5-1kg/week fat loss. Maintain: TDEE. Bulk: 200-400 kcal above TDEE = 0.25-0.5kg/week weight gain (most should be muscle with proper training).
Is this medical advice?
No — this is a calculator, not medical advice. For personalized plans (health conditions, training goals), work with a registered dietitian.
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100% Privacy. This tool runs entirely in your browser. Your data is never uploaded to any server.