Macro & Calorie Calculator
Calculate your daily protein, carb, and fat goals.
100% In-Browser • Zero Uploads
No Login Required
Macronutrient & Calorie Calculator
Calculate your daily target calories and precise Protein, Carb, and Fat distribution based on your fitness goals.
Target Daily Intake
2701kcal / day
BMR: 1743 kcal
TDEE (Maintenance): 2701 kcal
🥩 Protein
30%
203 g/day
812 kcal total • 51g per meal
🍚 Carbohydrates
40%
270 g/day
1080 kcal total • 68g per meal
🥑 Healthy Fats
30%
90 g/day
810 kcal total • 23g per meal
Target Distribution Per Meal (4 Meals Planned)
Calories / Meal
675 kcal
Protein / Meal
51 g
Carbs / Meal
68 g
Fats / Meal
23 g
About Macro & Calorie Calculator
Find the right balance of food macros for your fitness goals. Great for muscle gain and fat loss.
100% Client-Side
Your files and data are processed locally in your browser memory. Never uploaded to remote servers.
Zero Login Required
Instant access with no account, no email sign-up, no passwords, and no subscription paywalls.
Instant Speed
Powered by modern WebAssembly and native web APIs for near-instant rendering and zero latency.
Privacy Guaranteed
Zero data retention, no user tracking cookies, and GDPR/HIPAA friendly. Your data remains strictly yours.
All Devices Ready
Fully responsive on desktop, tablet, and mobile devices without installing software or extensions.
How to Use
- Enter your gender, age, height, and weight.
- Select your weekly activity level.
- Choose your fitness goal and diet preference.
- Review your daily macro grams and per-meal targets.