Macro Calculator (Protein, Carbs & Fat)
Daily calories and protein, carb and fat grams for your goal · free, no signup
See Macro Calculator (Protein, Carbs & Fat) in action
Macro Calculator (Protein, Carbs & Fat)
Enter your sex, age, height, weight and activity level. The calculator estimates your maintenance calories with the Mifflin-St Jeor equation, adjusts for your goal (lose fat, lose slowly, maintain, gain slowly, build muscle) and splits the result into grams of protein, carbohydrates and fat.
Choose an eating style: balanced, high protein, low carb, keto, Mediterranean or endurance, and the number of meals per day to get grams per meal. It also shows protein in grams per kilogram so you can check it is enough for your training.
Key features
Mifflin-St Jeor calories
A well-validated estimate.
Five goals
Fat loss to muscle gain.
Six macro styles
Balanced to keto.
Per-meal grams
2 to 6 meals.
Safety floor
Never below 1,200 / 1,500 kcal.
How to use it
- Enter your details and activity.
- Choose your goal and macro style.
- Pick meals per day.
- Read daily and per-meal grams.
Worked example
Example
75 kg man, moderate activity, balanced, maintain: about 2,700 kcal, 203 g protein, 270 g carbs, 90 g fat.
Who uses this tool
Fat loss and muscle gain
Set targets.
Athletes
Match fuel to training.
Meal prep
Plan portions.
Tips for the best results
- Re-check every 2 to 3 weeks.
- Weigh yourself weekly, not daily.
- Get protein first.
Common mistakes to avoid
- Cutting calories too fast.
- Ignoring food quality.
Why use AZRS QuickFix?
It is 100% free, needs no signup and has no watermark or usage limits. The tool runs in your browser, so what you type stays on your device, and it works on phones, tablets and desktops. New tools are added every week — bookmark this page or browse the full QuickFix toolbox.
Frequently asked questions
Is this medical advice?
No. It is general guidance. Consult a professional for medical conditions.
Is it free and private?
Yes. It is free with no signup, and everything is saved only in your own browser on this device.