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Macro Calculator — Free Online Tool

Protein, carbs, fat for your fitness goal

Calculate daily protein, carbs, fat (macros) based on weight, activity, and goal (cut/maintain/bulk). Multiple diet styles.

Daily target
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Protein
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Carbs
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Fat
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Free macro calculator — protein, carbs, fat for your goal

Toololis Macro Calculator uses the Mifflin-St Jeor equation plus your activity + goal to compute daily protein, carb, and fat targets. 4 popular diet splits: balanced, high protein, keto, Mediterranean.

How to use this tool

  1. 1

    Enter body stats

    Age, sex, weight, height, activity level. Used to compute TDEE (Total Daily Energy Expenditure).

  2. 2

    Pick goal

    Cut (lose fat), maintain, or bulk (gain muscle). Adjusts daily calorie target.

  3. 3

    Choose macro split

    Balanced, high protein, keto, or Mediterranean. Get your daily protein/carb/fat targets.

Frequently Asked Questions

What are macros?
Macronutrients: protein (4 kcal/g, builds muscle), carbohydrates (4 kcal/g, primary energy), fat (9 kcal/g, hormones + energy). Total calories = (P×4) + (C×4) + (F×9).
How much protein do I need?
Sedentary: 0.8g/kg bodyweight. Active: 1.2-1.6g/kg. Building muscle: 1.6-2.2g/kg. Athletes / cutting: up to 2.5g/kg. Higher protein helps preserve muscle on a cut.
Keto — is it safe?
Keto (<50g carbs/day) works for weight loss for many. Not for everyone — can lower athletic performance, worsen some health conditions. Talk to a doctor if you have kidney issues or are on medication.
Cut / maintain / bulk numbers?
Cut: 500-750 kcal below TDEE = 0.5-1kg/week fat loss. Maintain: TDEE. Bulk: 200-400 kcal above TDEE = 0.25-0.5kg/week weight gain (most should be muscle with proper training).
Is this medical advice?
No — this is a calculator, not medical advice. For personalized plans (health conditions, training goals), work with a registered dietitian.

Key Takeaways

  • Macro Calculator is a free, browser-based calculator tool — protein, carbs, fat for your fitness goal.
  • No signup, no downloads, no file uploads — your data stays on your device.
  • Works on desktop, tablet, and mobile. Install as a PWA for offline access.

How to Use Macro Calculator

  1. Open the tool: Launch Macro Calculator on Toololis — no account or download needed.
  2. Enter your data: Paste text, enter values, or select a file directly in your browser.
  3. Get instant results: Everything is processed locally — results appear immediately.
  4. Copy or download: Save your output or share it. Bookmark for quick access next time.

Macro Calculator — Quick Facts

Price
Free — no limits, no watermarks, no paywalls
Privacy
100% browser-based — no data is sent to any server
Platform
Any modern browser on desktop, tablet, or mobile
Category
Calculator Tools on Toololis
Offline
Works offline after first visit (Progressive Web App)
FeatureDetails
ToolMacro Calculator
CategoryCalculator
Signup RequiredNo
File UploadNone — processed in browser
Mobile SupportFully responsive
CostFree forever

Why Use Macro Calculator?

You should try Macro Calculator for a quick, private way to protein, carbs, fat for your fitness goal. All processing happens in your browser. Your files and data never leave your device. According to web.dev, client-side processing is the gold standard for privacy.

On the other hand, dedicated APIs or desktop tools suit batch processing better. They also handle server-side automation. For everyday tasks, browser tools offer the best speed, privacy, and convenience.

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100% Privacy. This tool runs entirely in your browser. Your data is never uploaded to any server.