Calculate your personalized macronutrient targets (protein, carbohydrates, fat) based on your body stats, activity level, and fitness goals. Supports multiple diet plans: Standard, Low Carb, High Protein, Keto, and Personalizzato.
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. This calculator estimates your daily macro targets based on your Basal Metabolic Rate (BMR), Total Giornaliero Energy Expenditure (TDEE), fitness goal, and preferred diet style. Whether you are cutting, bulking, or maintaining, knowing your macros helps you make informed food choices. All calculations happen in your browser — no data is sent a any server.
TDEE (Total Giornaliero Energy Expenditure) is the total number of calories you burn in a day, including exercise, work, and basic bodily functions.
Mifflin-St Jeor is generally considered the most accurate for the general population. Harris-Benedict tends a overestimate slightly for modern lifestyles.
Most research suggests 1.6–2.2g of protein per kg of body weight for muscle gain. Our High Protein preset targets the upper end of this range.
The Keto preset (5% carbs) is a starting point. Consult a healthcare professional before starting any extreme diet, especially if you have medical conditions.
This is a calculator, not a tracker. Use apps like MyFitnessPal or Cronometer for daily logging. Esporta your results from here as a reference.
Yes — select "Extra Active" for intense training schedules. Athletes may need additional fine-tuning with a sports nutritionist.