Daily nutrition targets
Macro Calculator
Calculate a daily calorie, protein, carbohydrate, and fat target built around your goal.
Build your targets
Tell us what you’re working with
Use your current stats or enter a calorie target you already know.
Your daily target
Your Macro Results
Macro calorie distribution
How to use this target
Your calorie target is distributed across protein, carbohydrates, and fat. Treat these as daily planning targets; every meal does not need to match the same ratio.
Rounded macro targets may differ from the calorie target by a few calories.
Inputs changed. Recalculate to update your macros.
Go further
Turn your inputs into a complete FitCalc Plan.
Carry your profile, activity, and goal into FitCalc Plan for a broader planning experience. Your targets will be calculated there using the Plan methodology.
Use these stats in your FitCalc Plan →Understand your targets
Four numbers. One daily target.
FitCalc estimates calories with the Mifflin–St Jeor equation and your selected activity level, then applies a 15% fat-loss reduction, no maintenance adjustment, or a 10% muscle-gain increase. You can instead supply your own calorie target.
Protein is allocated first at FitCalc's practical high-protein target, fat receives the greater of 0.6 g/kg or roughly 25% of calories, and carbohydrate receives the remaining calories. This is a planning split, not a uniquely perfect ratio.
Built around your goal
Your calorie basis changes before macros are allocated.
Fat loss requires an energy deficit, while gaining muscle is generally better supported near maintenance or in a modest surplus. Protein supports tissue maintenance and training adaptation; dietary fat supplies essential fatty acids and supports normal physiology; carbohydrate is a flexible energy source, especially around activity.
Put the numbers to work
Use your macros in real life.
Think in daily totals. Individual meals can vary. Focus on the pattern across the day, not identical ratios at every meal.
Aim for consistency, not perfection. Normal rounding, label differences, and tracking uncertainty make exact gram-for-gram matching unnecessary.
Recalculate when inputs change. Update targets after a meaningful change in body weight, activity, goal, or calorie basis.
What happens when calories are too low?
The calculator never creates negative carbohydrate or fat. If calories cannot support the preferred protein and fat setup, it shows a visible warning so you can reconsider the target rather than treating a constrained split as ideal.
Transparent by design
Know how your numbers are built.
These are educational estimates for adults, not medical nutrition therapy. Energy expenditure and food tracking contain meaningful uncertainty. Pregnancy, lactation, kidney disease, eating disorders, and other clinical situations require individualized professional guidance.
Read the Macro methodology →