Macro Calculator

📖 About Macro Calculator

This macro calculator uses the Mifflin-St Jeor equation to estimate your BMR (Basal Metabolic Rate), then applies your activity level to calculate TDEE (Total Daily Energy Expenditure). Based on your goal — weight loss, maintenance, or muscle gain — it adjusts calories and splits them into protein, carbohydrates, and fat. Each macronutrient is shown in grams and calories. Perfect for fitness enthusiasts, bodybuilders, dieters, and anyone tracking nutrition. All calculations run in your browser with complete privacy — no data leaves your device. No signup or app download needed. The Mifflin-St Jeor equation is considered the most accurate for estimating basal metabolic rate. Combined with your activity level, it provides a personalized TDEE that serves as the foundation for your macro split.

How to Use

1. Enter your stats — Gender, age, weight, and height.
2. Select activity level — How often you exercise per week.
3. Choose your goal — Lose weight, maintain, or gain muscle.
4. Read your macros — Daily grams of protein, carbs, and fat.