Macro Calculator
Get a daily protein, carb, and fat target in grams, based on your calorie needs and the diet style you want to follow. Free, instant, no sign-up.
Send macro targets to clients in one tap
NutriPulse turns numbers like these into a shareable diet plan for each client, with progress tracked against the target over time.
How macros are calculated
We first estimate your daily calorie needs (TDEE) using the Mifflin-St Jeor formula, adjust it for your goal (a deficit to lose weight, a surplus to gain), then split that calorie target into protein, carbs, and fat based on the diet style you pick. Protein and carbs provide about 4 kcal per gram; fat provides about 9 kcal per gram.
Which diet style should I pick?
- Balanced — a sensible default for most people with no specific training goal.
- High-protein — useful when strength training or trying to preserve muscle in a calorie deficit.
- Low-carb — a common preference for people managing blood sugar or who feel better with fewer carbs.
No — treat these as a target to average over the week, not a strict daily rule. Consistency over days and weeks matters far more than precision on any single day.