Your protein target is set off bodyweight first. That keeps the calculator closer to how people actually build or cut, instead of using a generic percentage-only split.
Free Macro Calculator
Find YourProtein, Carbs & Fat
Enter your stats, training level, and diet style to estimate your BMR, TDEE, calorie target, and a macro split you can actually use.
Built for macro calculator SEO
Shows grams and percentages
Splits targets into 3 or 4 meals
Build your macro target
Dial in your inputs
Change goal, activity, and diet preference to see how your macro setup shifts in real time.
Height
Weight
Add your age, height, and weight to generate your daily macro targets.
Your Daily Targets
Fill In YourStats First
Once you add your age, body stats, and activity level, this calculator will show your calorie target, macro ring, grams per macro, and per-meal breakdown.
Turn these macros into a real plan
Use your numbers as a starting point, then let FitForge turn them into a meal structure and workout plan you can actually follow.
Diet preference changes how much of the calorie budget goes to fat, but the calculator keeps fat between 25% and 35% so the output stays usable for real meal planning.
After protein and fat are set, carbs absorb the rest. That gives most users the cleanest lever for training performance, recovery, and hunger management.