Macrograms
Free macro, TDEE, and BMR calculators that give you real grams of protein, carbs, and fat for your actual goal -- not a generic 2,000-calorie chart.
Most macro calculators give you one generic split and stop there. Every tool here starts from your real stats (Mifflin-St Jeor for BMR, scaled by your actual activity level), then converts the result straight into grams of protein, carbs, and fat -- not a percentage you have to do more math on.
Core tools compute the underlying numbers (BMR, TDEE, full macro split). Goal and diet pages use the same real formulas, just preset to a specific target -- cutting, bulking, keto, or a particular macro ratio -- so the page speaks directly to what you're actually trying to do.
Core Calculators
By Goal
Same real math, preset to what you're actually trying to do.
By Diet Style
Different ratio philosophies produce genuinely different gram targets.
Frequently Asked Questions
What formula do these calculators use?
Mifflin-St Jeor for BMR, the equation most commonly recommended over the older Harris-Benedict formula for healthy adults. Everything downstream (TDEE, calorie targets, macro grams) builds on that real number, not a rough estimate.
Why grams instead of just percentages?
A percentage doesn't tell you what to actually put on a plate. Every calculator here converts your target straight into grams of protein, carbs, and fat you can track.
Do I need an account to use this?
No -- no sign-up, no app download, no saved history. Enter your stats, get your numbers, done.