Evidence-Based Nutrition Tools

Calculate Your Optimal Macronutrients

Personalized protein, carbohydrate, and fat targets based on peer-reviewed research. Used by 50,000+ people to reach their nutrition goals.

Calculate Your Macros Learn About Macros
50K+ Calculations
30+ Research Citations

What We Offer

Free tools and guides built on validated research, not trends.

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Macro Calculator

Calculate your daily protein, carbohydrate, and fat targets using the Mifflin-St Jeor equation — the gold standard for estimating calorie needs.

  • Personalized for your body composition
  • Accounts for activity level and goals
  • Multiple dietary presets (keto, balanced, high-protein)
Use the calculator →
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Educational Guides

Learn the fundamentals of macronutrients, how they impact your body, and how to apply them to your specific goals.

  • Written by nutrition professionals
  • Medically reviewed content
  • Regularly updated with new research
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More Free Calculators

Additional nutrition and fitness tools to support your goals

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One Rep Max Calculator

Estimate your maximum lift capacity for any exercise. Essential for programming strength training.

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Meal Macro Calculator

Calculate macros for any meal or recipe. Perfect for meal planning and prep.

Calculate meal macros →
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Walking Calorie Calculator

Find out how many calories you burn walking based on distance, pace, and weight.

Calculate calories →
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Our Methodology

We use scientifically validated formulas to calculate your nutritional needs.

  1. Calculate Basal Metabolic Rate

    Using the Mifflin-St Jeor equation (or Katch-McArdle if body fat % is known) to estimate calories burned at rest.

  2. Adjust for Activity Level

    Your total daily energy expenditure (TDEE) is calculated by applying validated activity multipliers.

  3. Apply Goal Adjustment

    Whether cutting, bulking, or maintaining — we adjust calories based on evidence-based deficit/surplus ranges.

  4. Distribute Macronutrients

    Protein, carbs, and fats are allocated based on your goal, experience level, and dietary preferences.

Get Your Personalized Targets

Why Trust This Site?

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Research-Based

Our calculations are based on peer-reviewed studies, including the Mifflin-St Jeor equation and established macro distribution research.

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No Conflicts of Interest

We don't sell supplements, meal plans, or coaching. This site exists solely to provide free, unbiased nutritional information.

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Transparent Methods

We cite our sources, explain our formulas, and show our work. Every calculation can be verified independently.

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Regularly Updated

Content is reviewed as new research emerges. Every article displays its last update date for accountability.

Featured Guides

Evidence-based articles to help you understand and apply macronutrient science.

What is Protein? The Complete Guide to the Most Important Macronutrient
general 8 min read

What is Protein? The Complete Guide to the Most Important Macronutrient

Protein explained simply: what it is, why it matters, how much you need, and the best sources. Your complete guide to the most important macronutrient.

Dr. Michael Torres Dr. Michael Torres
Counting Macros for Beginners: The Complete Starter Guide
beginners 8 min read

Counting Macros for Beginners: The Complete Starter Guide

New to counting macros? This beginner-friendly guide walks you through everything step-by-step — from calculating your macros to surviving your first week of tracking.

Jessica Williams Jessica Williams
Healthy Fats: The Complete Guide to Good Fats vs Bad Fats
general 8 min read

Healthy Fats: The Complete Guide to Good Fats vs Bad Fats

Which fats are healthy? This guide explains good fats vs bad fats, how much you need, and the best sources for your health and fitness goals.

Sarah Chen Sarah Chen
Carbohydrates Explained: Simple vs Complex, How Much You Need
general 8 min read

Carbohydrates Explained: Simple vs Complex, How Much You Need

Confused about carbs? This guide explains what carbohydrates are, simple vs complex carbs, how many you need, and the best sources for your goals.

Dr. Michael Torres Dr. Michael Torres
TDEE Explained: How to Calculate Your Total Daily Energy Expenditure
general 8 min read

TDEE Explained: How to Calculate Your Total Daily Energy Expenditure

What is TDEE and how do you calculate it? This guide explains total daily energy expenditure, how to find your number, and how to use it for weight loss or muscle gain.

Dr. Michael Torres Dr. Michael Torres
Best Macro Ratio for Fat Loss: Find Your Optimal Split
weight-loss 8 min read

Best Macro Ratio for Fat Loss: Find Your Optimal Split

What's the best macro ratio for losing fat? This guide gives you specific protein, carb, and fat splits based on your body type, activity level, and goals.

Sarah Chen Sarah Chen
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