Macro Calculator

Macro Calculator turns a daily calorie target into clear grams of protein, carbohydrate and fat — and helps you find that calorie target in the first place. It works completely offline and nothing you enter ever leaves your phone.

HOW IT WORKS
The app uses standard, well-known nutrition math:

1. Calories: it estimates your basal metabolic rate (BMR) with the Mifflin-St Jeor equation from your sex, age, height and weight, then multiplies by an activity factor (from 1.2 for sedentary up to 1.9 for extra active) to give your TDEE — the calories needed to maintain your weight.

2. Macros: it splits a calorie target into grams using the energy in each macronutrient — protein and carbohydrate provide 4 kcal per gram, fat provides 9 kcal per gram. Pick a percentage split and the grams follow instantly.

For example, 2,000 kcal on a Balanced 40/30/30 split is 200 g carbs, 150 g protein and 67 g fat.

WHAT YOU CAN DO
• Enter a daily calorie target and read protein, carb and fat grams instantly
• Choose a preset split: Balanced (40C/30P/30F), Low-carb (25/40/35) or High-protein (30/40/30)
• See the calories and percentage behind every macro
• Estimate your maintenance calories (TDEE) from your body and activity level
• Send your TDEE straight to the macro calculator with one tap
• Learn the formulas behind the numbers with a plain-language guide

BUILT FOR CLARITY
A clean, warm design puts the big numbers first, with supporting figures beside them. Light and dark themes, a tiny download, no clutter and no account required.

AN ESTIMATE, NOT A MEAL PLAN
This is a simplified educational tool. Calorie and macro needs vary with metabolism, body composition, health conditions, training and goals, and the formulas here are general estimates. This app is for general information and education only and is not medical or nutritional advice. For a plan tailored to you, consult a registered dietitian or your doctor.

PRIVACY
The app collects no personal data and works fully offline. Ads are served by Google AdMob, which may use an advertising identifier as described in Google's policies.

Download Macro Calculator and get a quick, sensible picture of your daily calories and the protein, carbs and fat to match.