macroforte

Macro calculator

Your daily macros

Enter your stats, pick a goal, choose a diet mode — get protein, carbs and fat in grams.

1 · Your stats

Used to estimate BMR (Mifflin-St Jeor) and TDEE.

Height in cm · weight in kg

2 · Your goal

3 · Diet mode

Daily calories
Standard · typical
— kcal
Protein
— g
—
Carbs
— g
—
Fat
— g
—

Food reference

Common swaps to hit your targets

Popular foods for each macro, with per-serving protein (P), carb (C) and fat (F) grams.

Macros that fit your real day

This calculator breaks your daily calories into protein, carbs, and fat targets based on your goals, weight, and activity level. It is built for people who track food but want direction without guesswork. Whether you are cutting, maintaining, or building, the output gives you gram targets you can plug into a food tracker or use as a daily reference. No sign-up, no spreadsheet math, just numbers you can act on at your next meal.

Three inputs, one daily target

  1. Enter your body weight so the calculator can scale protein and calorie needs to you.
  2. Pick your activity level from light to very active to match your real daily output.
  3. Choose your primary goal — cut, maintain, or build — to set the calorie direction.
  4. Review the generated protein, carb, and fat grams displayed for your daily intake.
  5. Use those numbers in your food tracker or meal planning for the day ahead.

Frequently Asked Questions

How do I calculate my daily macros?

Enter your age, sex, height, weight and activity level, choose a goal and a diet mode, and the calculator returns your daily protein, carbohydrate and fat targets in grams.

Can it use my body-fat percentage?

Yes. If you know your body-fat percentage, the calculator can base its protein target on lean body mass for a more precise result.

Which diet modes are supported?

Balanced, high-protein, low-carb and keto-style splits, each with its own protein, carb and fat ratio.

Is the macro calculator free and private?

It is completely free, and every calculation runs in your browser — your body measurements are never uploaded.

Latest Articles

Adjusting Protein per Kg Ratios Downward During a Lean Bulk to Optimize Carbohydrate Energy Availability
It's week six of your lean bulk. You've been meticulous with your macro tracking app — every meal logged, every gram accounted for.
Validating the 2g Protein per Kg of Lean Mass Benchmark: Is It Optimal for Aggressive Calorie Deficits?
If you're running a 900-calorie deficit and hitting 2g of protein per kilogram of lean body mass, are you actually protecting muscle—or just following a number someone pulled from a maintenance-phase study?
Will Exceeding Protein per Kg Targets During a Lean Bulk Cause Excess Fat Gain or Just Wasted Calories?
A study published in the Journal of the American College of Nutrition demonstrated that the thermic effect of protein ranges between 20% and 35% of its caloric content.
How to Align Nutrition Planning with Body Stats Changes During a 12 Week Cut
One lifter sets his macros at 2,200 calories on day one of his cut and doesn't touch them for twelve weeks. Another starts at the same number but adjusts based on body stat feedback every two weeks.
How to Calculate Lean Body Mass From Body Stats Without Clinical DEXA Scans for Accurate Macro Tracking
If you've been tracking macros for any length of time, you already know the frustration of watching progress stall despite logging every gram of protein, carbs, and fat with religious precision.
How Pre-Workout and Post-Workout Meal Timing Impacts Macro Distribution Across a 24-Hour Tracking Window
It counts toward both—and neither. That's the problem most macro trackers never confront. You log 40g of protein in a post-workout shake at 11:15 PM, your app stamps it "Tuesday," and you wake up…
Accounting for Dietary Fiber in Calorie Counting: Net Carbs vs Total Carbs for Low Carb Macro Tracking Accuracy
Subtract half the fiber grams from your total carbs before logging — not all of them If you track macros for a cutting phase, a recomp, or a strict low-carb protocol, you already know the…
Strategic Fat to Carbohydrate Macro Swaps for Reintroducing Starches After a Strict Keto Cut Phase
Consider two lifters coming off identical twelve-week ketogenic cuts. Both land at 8% bodyfat. Both want to reintroduce starches.
Pacing Weight Gain: How to Tweak Macro Calculator Outputs When Lean Bulk Scale Weight Spikes Too Fast
You stepped on the scale like you do every Tuesday. Last week you were 174.2 lbs. Today the screen flashes 177.8. Three and a half pounds in seven days.
Actionable Macro Swaps for Healthy Eating When You Exceed Daily Carbohydrate Limits
You blew past your carbohydrate ceiling by 2 PM. The bagel at breakfast, the granola bar mid-morning, the rice at lunch — they added up before you opened your dinner planner.
Adjusting Dietary Goals and Macro Splits After a Strict Weight Loss Plateau
Three months ago, your macro log told a clean story. You dropped from 185 lbs to 166 lbs on 1,800 calories — 165g protein, 150g carbs, 60g fat. The trend line was smooth.
How to Use a Macro Calculator to Balance Protein Intake and Calorie Counting for Women
Research published in the Journal of Nutrition found that 73% of women who actively count calories consume less than half the protein their bodies require to preserve lean mass during a deficit.
Best Macro Tracking Strategies for Fitness Enthusiasts Transitioning to a Low Carb Diet
Your chicken breast, broccoli, and olive oil are logged. Your protein hits 165 grams. But your carbs are sitting at 38 grams—somehow too high for your target—yet you feel like you're running on fumes during your afternoon lift.
How to Cycle Diet Modes Between Bulk Vs Cut Using Automated Macro Tracking
If you've been bulking for twelve weeks, gained eight pounds, and your training has plateaued—do you push through, start cutting, or can your macro tracker actually make that decision for you?
Troubleshooting Why Your Macro Calculator Results Aren't Matching Weight Loss Goals
You set up your macro calculator with precision. You entered your age, height, weight, and activity level. You picked a 20% deficit.
Calculating Protein per Kg of Lean Mass Vs Total Weight for Muscle Building Phases
If you've just started tracking macros and you're entering your first real muscle building phase, this is probably the question eating at you.
High Protein Low Carb Macro Swaps for Hitting Keto Targets Without Exceeding Fat Limits
Most keto trackers hit the same wall by 3 PM. You've stayed under 25g of net carbs. You feel like you're doing everything right.
Macro Tracking: Keep Lean Mass Dropping 500 Calories
Adjust macro tracking to preserve lean mass during sudden deficits. See how setting protein to 180g protects muscle when cutting 500 calories. Apply this now.
How to Adjust Protein per Kg of Lean Mass When Switching from Bulk to Cut Diet Modes
Most lifters do the same thing when they flip the switch from bulk to cut. They panic. They look at their shrinking calorie budget, get nervous about muscle loss, and immediately crank protein up to…
How to adjust your macro calculator settings for body recomposition instead of traditional bulk vs cut cycles
Here's the mistake I see every single week in macro tracking circles: people treating their macro calculator like a binary toggle. Bulk mode ON. Cut mode ON.
How to Balance Fat and Protein for Keto Diet Mode Using a Macro Calculator
On a 2,339-calorie keto day protein is pinned to lean mass, fat is the dial and carbohydrate is the remainder. Worked grams, the zero-carb floor, and what the preset names hide.
High Protein Macro Swaps: Volume Versus Calorie Density
Starving while hitting protein macros? We weigh high protein macro swaps side-by-side. See how food volume crushes density. Ditch hunger and eat more now!
When to Switch Diet Modes from Bulk to Cut Based on Body Stats Tracking
You've been in a surplus for weeks. Your macro log looks clean. Your lifts are creeping up. But the mirror is starting to tell a different story than the barbell.
3 Steps: Protein Per Kg Lean Mass Beats Total Weight
Ditch the guesswork. Execute this step-by-step workflow calculating protein per kg of lean mass versus total body weight to build muscle. Grab the checklist now!
Macro Calculator: 3 Steps Reverse Low Carb Stalls 2026
Low carb weight loss stall? Adjust your macro calculator results using 3 evidence-based steps. Reset your fat loss progress safely. Follow this 2026 guide.
How to Adjust Macro Calculator Settings for Body Recomp Instead of Standard Bulk Vs Cut Phases
You set your macro calculator to maintenance calories. You bumped protein to 1 gram per pound of bodyweight. You waited eight weeks. The scale didn't move — but neither did your body composition.
How to Adjust Protein per Kg Targets When Transitioning from a Keto Cut to a Lean Mass Bulk Using Macro Swaps
Leaving a keto cut for a lean bulk means lowering protein from 2.4 to 1.8 g/kg, cutting fat back, and letting carbs absorb the freed calories. Here is the exact swap arithmetic.
Macro Calculator: 3 Protein Per Kg Lean Mass Fixes
Stop guessing macros. See how a macro calculator sets protein per kg of lean mass during bulk and cut shifts. We expose 3 errors and fix them. Read it now!
How to Adjust Protein per Kg of Lean Mass in Your Macro Tracker When Transitioning from a Bulk to a Cut
A 2019 study published in the International Journal of Sport Nutrition and Exercise Metabolism found that nearly three-quarters of recreational lifters lost significant lean mass during their first cutting phase.
Protein Per Kg Lean Mass: Resetting My Post-Bulk Cut
Going from a bulk to a cut? I recalculated my protein per kg lean mass and kept all my muscle. Steal my exact macro tracking formula and adjust your cut today!

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