Macro Calculator
Calculate calories, protein, carbohydrates and fat for your body, activity, goal and meal frequency.
Hit Calculate to see your macro split
Calculate to see balance notes
Metrics appear after calculation
Your explanation appears here
Use the grams as a starting point, then adjust from appetite, performance, scale trend and measurements.
Your plan appears after calculation
Test a different goal percentage and protein setting without changing your main result.
Calculate your baseline first
It estimates energy needs from your BMR and activity level, applies your selected goal percentage, then converts calories into protein, carbs and fat grams using protein-by-body-weight, a fat floor and remaining calories for carbs.
Moderate works for general health, high is useful for fat loss or strength training, and maximum is best reserved for aggressive cuts or people who prefer a very protein-forward diet.
Yes. Keep protein close to target, maintain enough dietary fat for adherence and health, then move remaining calories between carbs and fats based on training performance, preference and digestion.
Results are estimates generated locally in your browser using standard BMR equations, activity multipliers and macro allocation rules. They are for informational purposes only, not medical, dietary or clinical nutrition advice. This tool is not intended for pregnancy, breastfeeding, eating-disorder treatment, bodybuilding contest prep or medical nutrition therapy. VisionVix accepts no liability for decisions based on this output.
