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Free Tool Arena

Health & Fitness · Free tool

Macro Calculator

Get your daily protein, carb, and fat targets based on calories and goals. Free, no sign-up.

Updated April 2026

Protein

175g

700 cal

Fat

68g

616 cal

Carbs

221g

884 cal

Protein = 1 g per lb bodyweight. Fat = 28% of calories. Carbs fill the rest.

What it does

A free macro calculator. Enter daily calories, weight, and goal; get protein, fat, and carb targets. Protein is set at 1g per pound of bodyweight (a solid general rule), fat at 28% of calories, carbs fill the rest.

These are starting targets, not prescriptions. Adjust over 2-3 weeks based on how your body responds. Pair with our healthy eating guide and the calorie calculator.

How to use it

  1. Enter your daily calorie target.
  2. Enter your weight in pounds.
  3. Pick your goal (cut, maintain, bulk).
  4. Read your protein, fat, and carb targets in grams.