Free Macro Calculator
Get your personalized macros in 60 seconds.
Answer a few quick questions and we’ll calculate your calorie and macro targets based on your goals — whether you’re cutting, maintaining, or building muscle. We’ll email the results straight to your inbox, free.
60 secTo complete
100% freeNo credit card
Email resultsSent instantly
Your Calculator
Let’s get your numbers.
We use the Mifflin-St Jeor equation — the gold standard in evidence-based nutrition — combined with your activity level and goal to build a plan that actually works for your body.
Sent by email. Your results land in your inbox seconds after you hit submit.
Your data stays private. We don’t sell your information. Unsubscribe anytime.
Goal-specific targets. Different macros for cutting, maintaining, and bulking.
How It Works
From unknowns to a plan in three steps.
No guesswork. No generic calorie targets. Just a personalized breakdown based on your body and your goals.
01
Answer 4 quick steps
Share your weight, height, age, activity level, and goal. Takes under a minute. No scale or tape measure needed.
02
We calculate your targets
Using the Mifflin-St Jeor formula, we compute your BMR, adjust for activity, and build your protein, carb, and fat split around your goal.
03
Check your inbox
Your full breakdown lands in your email instantly — calories, protein, carbs, and fat. Along with tips to make hitting them easier.
The Science
What your numbers actually mean.
A quick primer on BMR, TDEE, and macros — so you know exactly what you’re working with.
BMR — Basal Metabolic Rate
The calories your body burns just staying alive — breathing, pumping blood, regulating temperature. Even if you lay in bed all day, you’d burn this many calories. It’s the foundation of every calorie target.
TDEE — Total Daily Energy Expenditure
Your BMR multiplied by your activity level. This is how many calories you actually burn in a full day — walking, working, lifting, chasing kids. Eating this many calories keeps your weight steady.
Protein
The most important macro for body composition. It builds and preserves muscle, keeps you full, and has the highest thermic effect — meaning your body burns calories just digesting it. We set yours around 0.8–1.2g per pound of bodyweight.
Carbohydrates
Your body’s preferred fuel source for workouts, brain function, and recovery. Carbs spare your protein from being burned for energy. We never drop them below a healthy floor, even on aggressive cuts.
Fat
Essential for hormone production, nutrient absorption, and long-term health. Too low and your energy, mood, and recovery all suffer. We set yours at a moderate level by default, with options to adjust.
Calorie Target (by Goal)
Cutting? Your target sits at 80% of TDEE — a moderate deficit that preserves muscle. Maintaining? You get your full TDEE. Bulking? We add a small 5% surplus — enough to build muscle, not enough to pile on fat.
Why Macros
Counting calories only tells you half the story.
You can hit 1,800 calories eating three donuts. You can also hit 1,800 calories with chicken, rice, sweet potato, and veggies. Your scale might say the same thing on day one. But your energy, strength, body composition, and long-term health won’t look anything alike.
Macros — protein, carbs, and fat — are where calories actually come from. Getting the split right is the difference between losing fat and losing muscle. Between having energy to lift and feeling exhausted by 2pm. Between results that stick and the same yo-yo cycle you’ve been on for years.
That’s what this calculator gets you: a protein, carb, and fat target built around your body and your goal — not a generic number pulled from a weight loss app.
The Next Step
You’ve got your numbers. Now hit them.
Knowing your macros is the easy part. Hitting them every day — for weeks and months — is where most people fall off. That’s what the MFF App is built for.
- 1,300+ macro-friendly recipes that actually taste good
- Weekly meal plans built around your targets, updated every Saturday
- Auto-generated shopping lists — no more guessing at the store
- Every recipe pre-logged in MyFitnessPal and MacrosFirst
- Real meals the whole family will eat — no separate dinners for the kids
Cancel anytime. Over 80,000 families served.
FAQ
Questions about macros, answered.
Is this macro calculator really free?
Yes, completely free. There’s no trial, no credit card, no upsell to use it. You enter your info, we email you your macros, and that’s it. We do ask for your email because that’s how we deliver your results, and you’ll get occasional tips and recipes from us — but you can unsubscribe anytime with one click.
How accurate is a macro calculator?
Our calculator uses the Mifflin-St Jeor equation, which research has shown to be the most accurate predictive BMR formula for the general population. That said, no calculator is perfect — your actual needs can vary by 10–15% based on genetics, hormones, sleep, and stress. Use these numbers as a starting point, track for 2–3 weeks, and adjust if the scale isn’t moving the direction you want.
What’s the difference between cutting, maintaining, and bulking?
Cutting means eating in a calorie deficit to lose fat — we set yours at 20% below maintenance. Maintaining means eating at your TDEE to stay the same weight. Bulking means eating a small surplus (5%) to build muscle while minimizing fat gain. The macro ratios shift slightly for each goal to support the outcome you’re after.
How much protein do I really need?
For most people working out regularly, 0.8 to 1.0 grams of protein per pound of bodyweight is the sweet spot. If you’re cutting aggressively, bumping up toward 1.2g per pound helps preserve muscle. Our calculator lets you choose between moderate, high, and max protein options so you can dial it in for your preferences.
Do I really need to track every bite?
For the first few weeks, yes — tracking is the fastest way to learn what you’re actually eating. Most people are shocked by how off their eyeball estimates are. After a couple of months, most people can estimate accurately enough to maintain without tracking every meal. The MFF App makes the tracking part dramatically easier with pre-logged recipes.
What if I’m not very active?
Pick “Sedentary” for the activity level. That covers people with desk jobs and minimal structured exercise. Even if you’re not working out, having an accurate calorie target is the first step — and it’s often the easiest lever to pull for sustainable fat loss.
How often should I recalculate my macros?
Every 10–15 pounds of weight change, or when your activity level meaningfully shifts. As your weight drops, your calorie needs drop with it. Same the other way around when bulking. A quick recalc every couple of months keeps your plan matched to your body.
What should I do after I get my macros?
Start logging your food against them. MyFitnessPal and MacrosFirst are both solid trackers. The hardest part isn’t knowing the numbers — it’s finding meals that fit them and that you’ll actually eat consistently. That’s exactly what the MFF App solves: 1,300+ macro-friendly recipes, weekly meal plans, and every recipe pre-logged for one-tap tracking.
Ready to stop guessing?
Your personalized macros are 60 seconds away. Answer a few quick questions and we’ll email your results.
Calculate My Macros