Free tool, no sign-up
Macro calculator.
Already know your calories? Turn them into protein, carb and fat targets for your bodyweight and goal. If you do not have a calorie number yet, start with the TDEE calculator.
How the split works
Protein is set first, from your bodyweight rather than from your calories: 2 g per kg when you are losing fat, 1.8 g per kg otherwise. Protein is what protects muscle in a deficit, so it should not shrink just because your calories did.
Fat then sits at a floor of 0.9 g per kg of bodyweight - enough for hormonal health, kept modest so there are calories left to fuel training. On a very aggressive deficit even these two floors can exceed the target, and fat is trimmed before carbohydrate is allowed to reach zero.
Carbohydrate takes the remainder. Protein and carbohydrate are 4 kcal per gram and fat is 9, so the three always add back up to your target. Everything is rounded to the nearest 5 g, which is why the total can land a few kcal either side.
No target is ever suggested below 1200 kcal a day. If the arithmetic lands lower, it is raised to that floor - the same limit the app applies everywhere.
The other calculator
This is an estimate and a starting point, not medical advice. Every equation of this kind is a population average, so your real burn can sit a few hundred kcal either side of it. Track for two or three weeks and adjust to what actually happens on the scales. If you are pregnant, managing a health condition or unsure, speak to a doctor or dietitian first.
There is no account here and no tracking cookie, so nothing you enter is saved to a profile or tied to you. The sums run on our server, and your answers travel in the page address - which is what makes a result shareable, so treat a link you send as carrying those numbers with it.
Now log against it
A number is only useful if you can hit it. Whey to Go tracks food and training against targets like these - on your device, with no account and nothing sold.