Macro Targets Personalized macros & timelines
Stop guessing. Start planning.

A free macro calculator with practical guardrails.

Estimate your calorie needs, choose a goal, and get daily protein, carbohydrate, and fat targets you can actually use. Choose a standard formula or plug in wearable data if you already track resting and active energy.

Calculate my macros See how it works

Modes

Measured or estimated

Goals

Lose, maintain, or gain

Saved locally

On this device only

What makes this useful

This tool is designed to turn calorie inputs into a plan you can follow, not just a one-line number.

Flexible inputs

Use wearable data when you have it, or fall back to a standard evidence-based equation when you do not.

Clear outputs

See maintenance calories, daily intake, weekly pace, and a macro split in one place.

Pacing guardrails

Aggressive targets are capped by the site’s built-in intake floor and weekly body-weight rule.

Actionable timeline

Get a projected goal date and milestone checkpoints so the plan feels concrete.

Who this is for

Macro Targets works best for people who want a practical starting point, not a diagnosis or a fully custom clinical plan.

Weight loss

For people who want a calorie deficit plus a protein-forward macro split to help protect lean mass.

Maintenance

For people who want a neutral calorie target and a simple way to organize protein, carbs, and fat.

Lean gain

For people who want a conservative calorie surplus instead of a large bulk with a vague target.

How it works

The math is straightforward: estimate maintenance, adjust for your goal, then translate calories into macros.

1

Pick your input mode

Measured mode adds resting and active energy from your wearable. Estimated mode uses Mifflin-St Jeor and an activity factor.

2

Choose a goal

Select fat loss, maintenance, or gain, then set a weekly pace if you are changing weight.

3

Apply guardrails

The tool reduces the pace when it would push intake below the selected floor or exceed the weekly cap used here.

4

Convert to macros

Calories are split into protein, carbohydrate, and fat targets based on the preset you choose.

Your macro plan

Choose imperial or metric units, fill in your current stats, and your preferences will be saved on this device with local storage instead of calculator cookies.

Important: this tool gives you a personalized estimate, not medical advice. For estimated mode, the equation uses sex assigned at birth.

Units

Calculation mode

Ignored if you select maintenance.

Measured mode variables

Use an average from your health app or wearable instead of a single unusually active day.
This pairs with resting energy to estimate total daily energy expenditure.
Preferences are saved in your browser with local storage. They are not sent back to the site unless you submit the form.

Results panel

Enter your stats on the left to see your personalized calorie target, macro breakdown, and pace estimate.

Maintenance calories

—

Daily target

—

Weekly pace

—

Goal date

—

Tip: measured mode is most useful when you already track energy data consistently with a wearable or health app.

Where to find your wearable data

If you use measured mode, pull a calm average from your device or app instead of one exceptional day.

What to look for

  • Resting energy or resting calories
  • Active energy or exercise calories
  • An average over multiple days when possible
  • Consistent wear time and recent data

Why averages matter

  • Single days can be distorted by travel, illness, or long workouts
  • Rolling averages smooth out unusually high or low burn days
  • You get a target that is easier to follow week to week
  • Recheck every few weeks as your body weight changes

Optional tools that can make tracking easier

None of this gear is required for the calculator, but accurate weigh-ins, food logging, and wearable data can make your estimates more consistent.

Smart scale for logging regular weigh-ins

Smart scale

Helpful for consistent morning weigh-ins and trend tracking, especially when you want to monitor progress against your target pace.

View example
Wearable for tracking resting and active energy burn

Wearable tracker

Useful when you want measured mode and already collect resting and active energy data from a device you wear consistently.

View example
Food scale for portion tracking

Food scale

A food scale often improves macro tracking more than any calculator tweak because it tightens up your actual intake data.

View example

About Macro Targets

Macro Targets is built to turn calorie estimates into something more actionable: a daily macro target, a weekly pace, and a timeline you can revisit as your data changes.

What this tool does well

  • Creates a practical starting point for calorie and macro planning
  • Lets you choose between wearable data and a standard formula
  • Helps you compare pacing options instead of forcing one path

What it does not do

  • Diagnose medical conditions or replace personalized care
  • Account for every factor that can change real-world energy needs
  • Guarantee a specific rate of weight change

Frequently asked questions

What does this calculator do?

It estimates maintenance calories, adjusts them for your goal, and translates the result into protein, carbohydrate, and fat targets.

Should I use measured or estimated mode?

Measured mode is helpful when you already track resting and active energy with a wearable. Estimated mode is a good starting point when you only know your age, height, weight, sex, and activity level.

Why was my target pace adjusted?

The calculator reduces aggressive pacing when it would push intake below the calorie floor used on this site or exceed the weekly body-weight cap built into the tool.