MacroRecipeMacro Calculator
Enter your age, height, weight, activity level and goal, and the calculator estimates your maintenance calories, a daily target, then your protein, fat and carbs. No sign-up.
By the MacroRecipe editorial team · Updated
Checked by the MacroRecipe editorial team. Written and reviewed with the help of AI tools. · Reviewed on
No single recipe is enough on its own to lose weight: what counts is the balance of everything you eat, over time. This calculator gives you a starting point, not a prescription.
The math runs in your browser: nothing is sent or saved. It follows the method in our guide How to calculate macros, then turn them into meals, where every step is explained and sourced.
Calculate your macros
Calculated in your browser: nothing is sent or saved.
Example: one person, three goals
A 45-year-old woman, 5 ft 3 in (160 cm), 132 lb (60 kg), lightly active (level 1.55). The figures come from the same calculation as the calculator, rounded to the nearest 50 calories: they are estimated values.
| Goal | Calories per day | Protein | Fat | Carbs |
|---|---|---|---|---|
| Maintain weight | 1,900 calories | 96 g | 63 g | 237 g |
| Lose weight | 1,500 calories | 96 g | 50 g | 167 g |
| Gain weight | 2,050 calories | 96 g | 68 g | 264 g |
The method in brief
- Resting calories: the Mifflin-St Jeor equation, 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then + 5 for a man or − 161 for a woman.
- Maintenance calories: that figure times an activity level from 1.40 to 2.00, reference points taken from the FAO ranges.
- Goal: a moderate deficit to lose weight, a slight surplus to gain, two calorie adjustments chosen by MacroRecipe. Over time, weight follows the gap between the energy you eat and the energy you use (FAO/WHO/UNU report on energy requirements). The right amount varies from person to person: please talk to a doctor or a dietitian.
- Split: 1.6 g of protein per kg of body weight (at most 35% of calories), 30% of calories as fat, a common choice within the National Academies range, and the rest as carbs, at 4, 9 and 4 calories per gram.
- Limits: the equation can be off by 10% or more for one person. Treat the result as a starting point and adjust it to what you observe.
Frequently asked questions
Does this calculator replace medical advice?
No. It gives a general estimate from an equation and published reference points. If you are under 18, pregnant or breastfeeding, have an eating disorder, diabetes or a medical treatment, ask a doctor or a dietitian for advice.
Why does the MacroRecipe app give a slightly different figure?
The app refines the calculation with other reference points for activity, fat and protein. This calculator follows the method in our guides. Both results are estimates.
Is my data saved?
No. The math runs in your browser: your age, height and weight are neither sent nor saved, and there is no sign-up.
Why no result under 18?
Under 18, needs depend on growth and adult equations do not apply. A doctor or a dietitian can estimate them.
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Sources
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990;51(2):241-247 (PubMed), accessed
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. Journal of the American Dietetic Association 2005;105(5):775-789 (PubMed), accessed
- FAO/WHO/UNU. Human energy requirements: report of a joint expert consultation, Rome, 17-24 October 2001, chapter 2 (principles and definitions: energy balance), accessed
- FAO/WHO/UNU. Human energy requirements: report of a joint expert consultation, Rome, 17-24 October 2001, chapter 5 (physical activity levels), accessed
- Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 2018;52(6):376-384 (PubMed), accessed
- National Academies of Sciences, Engineering, and Medicine. Rethinking the Acceptable Macronutrient Distribution Range for the 21st Century: A Letter Report (2024), Table 3-1 (AMDRs from IOM 2002/2005), accessed