Macro calculator
Turn your goal into daily protein, carb, and fat targets. We anchor protein to your bodyweight, the part that actually matters, and split the rest to match how you like to eat.
Balanced macro calculation example
For a 30-year-old man at 75 kg and 175 cm with moderate activity, the TDEE calculator estimates maintenance at about 2,633 kcal/day. With the maintain goal and balanced style, protein is 75 × 1.6 = 120 g, providing 480 kcal. Fat receives 30% of total calories: 2,633 × 0.30 ÷ 9 = 88 g. Carbohydrate fills what remains: (2,633 − 480 − 790) ÷ 4 = 341 g, with displayed values rounded to whole grams.
The result is a planning split, not a requirement to hit every gram exactly. It assumes the estimated TDEE and selected goal are appropriate starting points; changes in activity, weight, food measurement, and rounding can change the totals. If weight loss is the goal, first use the calorie deficit calculator to understand the calorie adjustment. The BMR calculator explains the at-rest estimate beneath the TDEE.
How macros are calculated
"Macros" are the three macronutrients that supply calories: protein and carbohydrate (4 kcal per gram each) and fat (9 kcal per gram). This calculator first estimates your maintenance calories (TDEE), adjusts them for your goal, then divides those calories into grams:
- Protein first. Set by your bodyweight, because that's what protects muscle and keeps you full.
- Fat next. A percentage of total calories, enough to support hormones and flavour.
- Carbs fill the rest. Your main fuel for training and daily energy.
Why protein leads
Of the three, protein is the one worth being strict about. Research supports roughly 1.6–2.2 g per kg of bodyweight per day for body composition, with the higher end most useful in a deficit. Hit your protein and your calories, and the exact carb-to-fat ratio is mostly personal preference, pick whatever keeps you consistent.
Tracking macros without the misery
Macro targets are easy to set and hard to follow when every meal means weighing food and searching a database. Wisely estimates protein, carbs, and fat straight from a photo of your plate, so you can see how a meal fits your targets in seconds, then Sage flags the days you came up short on protein.
Frequently asked questions
How do I calculate my macros?
Start from your daily calories, set protein from bodyweight (about 1.6–2.2 g/kg), fat at 25–40% of calories, and let carbs fill the rest. This calculator does all of that once you enter your details.
How much protein should I eat?
Roughly 1.6–2.2 grams per kilogram of bodyweight per day is well supported by research, with the higher end most useful when you're in a calorie deficit and trying to keep muscle.
Do macro ratios matter for weight loss?
Total calories drive weight change, but enough protein protects muscle and keeps you full. Fat and carbs are largely preference and performance. Hit protein and calories first; the rest is flexible.
More free tools
Hit your protein without a spreadsheet.
Wisely reads your plate from a photo and estimates protein, carbs, and fat in seconds. Sage tracks your week and tells you, honestly, when you're falling short. Join the waitlist for launch day.