Macro Calculator | Protein, Carbs & Fat Targets – USACalc
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2026 Edition • Protein, Carbs & Fat Targets

Macro Calculator

Calculate your daily protein, carbohydrate, and fat targets based on your body stats, activity level, and goal. Uses the Mifflin-St Jeor formula for accurate calorie needs.

Your Details

Uses Mifflin-St Jeor for BMR/TDEE. Protein is prioritized. Results are estimates — adjust based on progress.
Macro
Your macro targets will appear here
Enter details and click Calculate Macros.

Related Calculators

Macro Calculator – Daily Protein, Carb & Fat Targets

A macro calculator estimates how many grams of protein, carbohydrates, and fat you should eat each day based on your calorie needs and goals. This free tool on www.usacalc.online uses the Mifflin-St Jeor equation to calculate your BMR and TDEE, then splits calories into macros according to your selected goal and preferred ratio.

What Are Macros?

Macros (macronutrients) are the three main nutrients that provide energy:

  • Protein – 4 calories per gram. Supports muscle repair, satiety, and metabolic health.
  • Carbohydrates – 4 calories per gram. Primary energy source for training and daily activity.
  • Fat – 9 calories per gram. Essential for hormones, cell function, and nutrient absorption.

How This Macro Calculator Works

  1. Calculates BMR using Mifflin-St Jeor
  2. Multiplies by activity factor to get TDEE
  3. Adjusts calories for your goal (deficit, maintain, or surplus)
  4. Splits the calorie target into protein, carbs, and fat using your chosen ratio

Recommended Macro Splits

  • Balanced – 30% protein / 40% carbs / 30% fat
  • High Protein – 35% protein / 35% carbs / 30% fat (good for fat loss)
  • Low Carb – 30% protein / 25% carbs / 45% fat
  • Keto – 20% protein / 5% carbs / 75% fat
Example

30-year-old, moderately active, maintain

Calories
~2,200
Protein
~165g
Carbs
~220g
Fat
~73g
Run your own numbers with the free macro calculator on www.usacalc.online.

Tips for Using Your Macros

Treat the numbers as a starting point. Track for 2–4 weeks, monitor weight, energy, and performance, then adjust. Higher protein is generally helpful when losing fat to help preserve muscle. Carb and fat ratios can be more flexible based on preference and training style.

Final Thoughts

Knowing your macro targets removes guesswork from nutrition planning. This free macro calculator on www.usacalc.online gives you clear daily goals for protein, carbs, and fat based on proven formulas. Enter your details above and start with a plan you can actually follow.

Frequently Asked Questions