# Macro Calculator

> Estimate a goal-adjusted calorie target and translate a balanced, high-protein, lower-carb, very-low-carb, or custom split into daily grams.

Page: https://askcalculators.com/calculator/macro-calculator/
Definition: https://askcalculators.com/calculator/macro-calculator/definition.json
JSON Schema: https://askcalculators.com/calculator/macro-calculator/schema.json
Version: 2.0.0
Maintained by: AskCalculators (software project; not a credentialed reviewer)
Qualified review: pending. Automated checks do not establish professional approval.
Page status: Live
Review status: Pending

## Use
Open the calculator page and enter values. Query-string parameters can restore and bookmark a calculation.
Example: https://askcalculators.com/calculator/macro-calculator/?unitSystem=metric&sex=male&age=30&formula=mifflin&weightKg=70&heightCm=175&activity=moderate&goal=maintain&macroPlan=balanced

## Inputs
- unitSystem: Units; type=select; required; default=metric; values=metric|imperial
- sex: Sex used by equation; type=select; required; default=male; values=male|female
- age: Age; type=number; required; default=30; min=18; max=100
- formula: BMR equation; type=select; required; default=mifflin; values=mifflin|harris|katch
- bodyFatPercent: Body fat; type=percent; required; default=20; min=1; max=79; showWhen=formula:katch
- weightKg: Weight; type=number; required; default=70; min=1; max=500; showWhen=unitSystem:metric
- heightCm: Height; type=number; required; default=175; min=50; max=300; showWhen=unitSystem:metric
- weightLb: Weight; type=number; required; default=154; min=2; max=1100; showWhen=unitSystem:imperial
- feet: Height feet; type=number; required; default=5; min=1; max=9; showWhen=unitSystem:imperial
- inches: Height inches; type=number; required; default=9; min=0; max=11.9; showWhen=unitSystem:imperial
- activity: Activity level; type=select; required; default=moderate; values=sedentary|light|moderate|active|veryActive|extraActive
- goal: Calorie goal; type=select; required; default=maintain; values=maintain|mildLoss|loss|mildGain|gain
- macroPlan: Macro split; type=select; required; default=balanced; values=balanced|highProtein|lowerCarb|veryLowCarb|custom
- carbPercent: Custom carbohydrate share; type=percent; required; default=45; min=0; max=100; showWhen=macroPlan:custom
- proteinPercent: Custom protein share; type=percent; required; default=25; min=0; max=100; showWhen=macroPlan:custom
- fatPercent: Custom fat share; type=percent; required; default=30; min=0; max=100; showWhen=macroPlan:custom

## Outputs
- calories: Daily calorie target; format=number; primary
- carbs: Carbohydrate; format=number
- protein: Protein; format=number
- fat: Fat; format=number
- tdee: Maintenance estimate; format=number
- split: Macro split; format=text

## Formula
Calories come from BMR × activity with a goal adjustment; carbohydrate and protein use 4 kcal/g and fat uses 9 kcal/g.

## Rules
- Empty optional inputs are undefined, not zero.
- Hidden conditional inputs are ignored.
- Do not invent missing required inputs.

Notice: Macro targets are educational estimates. Medical conditions, pregnancy, eating-disorder risk, and athletic goals require individualized nutrition advice.