Is this macro calculator free?
Yes. No email address, no sign-up. Everything runs in your browser and nothing you enter is sent anywhere.
Free tool
Macro Calculator
Enter your details and get daily protein, fat and carbohydrate targets — worked out from your own body and activity, not a flat percentage.
Put your protein target into practice
Build the number from real food
See high-protein foods, serving ideas and straightforward ways to spread your target across the day.
Meal ideas for your target
Turn the daily total into meals you can repeat without weighing every ingredient forever.
Frequently asked questions
How do I calculate my macros?
This calculator works out your resting energy (BMR) from the Schofield equations — the same ones behind Australia’s NHMRC energy estimates — adds your activity level to get your maintenance calories (TDEE), adjusts for your goal, then splits that energy into protein (set per kilogram of your bodyweight), a fixed fat share, and carbohydrate for whatever is left.
Why is protein set per kilogram instead of a percentage?
A flat percentage doesn’t know how much you weigh, so it hands a 60kg person and a 110kg person wildly different real-world targets for no good reason. Setting protein per kilogram of bodyweight keeps the target sane regardless of your size.
What if my results don’t match another calculator?
Different tools use different BMR equations and different protein rules, so exact numbers will vary. Use this as a starting point, track your weight weekly, and adjust calories by roughly 100-150/day if your average weight isn’t moving the way your goal expects after two to three weeks.
This calculator gives a general estimate from standard population equations. It is educational information, not personal dietary advice, and isn't suitable during pregnancy or breastfeeding, for anyone under 18, or for anyone with a current or past eating disorder. Talk to your GP or a qualified practitioner before making a significant change to what you eat.