Macro Calculator
Work out your daily calories and how to split them into protein, carbs and fat. Choose a goal and a macro ratio to get gram targets based on your stats and activity level.
How to use it
Enter your stats, pick a goal and a macro split, and the calculator gives you daily calories plus grams of protein, carbs and fat. Protein and carbs provide 4 calories per gram, fat 9 — so the grams follow directly from the calorie split.
Treat the numbers as daily averages to aim for. Hitting your calorie total and protein target matters most; carbs and fat can flex around your training and preferences. A common protein goal is 1.6–2.2 g per kilogram of body weight.
Frequently asked questions
How are macros calculated?
We estimate your daily calories (your TDEE adjusted for your goal), then split them by your chosen ratio. Protein and carbs are 4 calories per gram and fat is 9, so the gram targets follow from the calorie split.
What macro split should I choose?
Balanced (30/40/30) suits most people. Higher protein helps when losing fat or building muscle, while lower-carb or endurance splits suit specific training. Aim for 1.6–2.2 g of protein per kg of body weight.
Do I have to hit my macros exactly?
No — treat them as daily targets to aim for. Hitting your calorie total and protein target matters most; carbohydrate and fat can flex around your preferences and training without much downside.
BriskToolbox provides estimates for general information only and is not medical advice. Talk to a healthcare professional about your individual health.