Macro Calculator
Get personalised daily protein, carb, and fat targets based on your stats and goal. No signup required.
Free Macro Cheat Sheet
Download our printable macro tracking guide — covers portion sizes, high-protein foods, and a 7-day starter plan.
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How this macro calculator works
This calculator estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, then distributes calories across protein, carbs, and fat based on your selected goal:
- Fat loss: 500-calorie deficit with high protein (2.2g/kg) to preserve muscle
- Maintenance: Balanced split at your TDEE with moderate protein (1.8g/kg)
- Muscle gain: 300-calorie surplus with elevated protein (2.0g/kg) to support growth
Tips for hitting your macros
Tracking macros is easier than you think with Healthly. Snap a photo of any meal and the AI instantly breaks down your protein, carbs, and fat — no manual searching or barcode scanning needed.
Track your nutrition effortlessly
Use these numbers in Healthly to hit your goals. Snap a photo of your meal and let AI do the logging.