Free Tool

Free Macro
Calculator

Find your exact protein, carb, and fat targets for fat loss, recomposition, or muscle gain. Carb cycling built in.

Your Stats
Your Goal
Body Recomposition
Lose fat and build muscle simultaneously
Fat Loss
Aggressive cut while preserving muscle
Lean Muscle Gain
Lean bulk, minimal fat accumulation
Your Macro Targets
TDEE: — cal
Training Days
—
calories / day
Protein—
Carbohydrates—
Fat—
Rest Days
—
calories / day
Protein—
Carbohydrates—
Fat—
ForgeAI

Builds your full plan in 60 seconds

Macros are step one. ForgeAI turns these numbers into a week of meals, recipes, and a shopping list.

How It Works

Mifflin-St Jeor Formula

This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate, the most accurate formula for non-athlete adults. BMR is then multiplied by your activity factor to get your TDEE.

Protein First

Protein is set at 1g per pound of bodyweight and held constant across all days. It is the non-negotiable anchor. Every other macro adjusts around it. Protein preserves muscle during a deficit and drives recovery after training.

Carb Cycling Built In

Training days get higher carbs to fuel performance and replenish glycogen. Rest days drop carbs to push the body toward fat oxidation. Only carbs and total calories cycle. Protein and fat stay stable.

Calibrate Over Two Weeks

Use these numbers as your starting point. Weigh yourself every Monday fasted and track the trend. If weight is not moving after two weeks, cut 150 to 200 calories from your rest-day target only.

Common Questions
How do I calculate my macro targets for fat loss?
Start with your TDEE using the Mifflin-St Jeor formula, then subtract 400 to 600 calories. Set protein at 0.8 to 1g per pound of bodyweight to protect muscle. Fill remaining calories with fat at roughly 0.35g per pound and carbohydrates for the rest. A carb-cycling approach raises carbs on training days and lowers them on rest days, which maximizes fat burning while sustaining performance.
What is body recomposition and what macros does it require?
Body recomposition means simultaneously losing fat and building muscle. It requires a mild calorie deficit of 200 to 400 calories below TDEE, high protein at 1g per pound of bodyweight, and carb cycling. Training days have higher calories to fuel performance. Rest days drop calories to accelerate fat oxidation.
How much protein do I need per day?
Research supports 0.8 to 1g of protein per pound of bodyweight per day for fat loss and recomposition. For a 170-pound person, that is 136 to 170g of protein daily. This target stays constant on training days and rest days. Protein is the non-negotiable anchor because it preserves lean muscle during a deficit and drives muscle protein synthesis after training.
What is carb cycling and should I use it?
Carb cycling means eating more carbohydrates on training days and fewer on rest days while keeping protein constant. On training days, higher carbs fuel performance and replenish glycogen. On rest days, lower carbs push the body toward burning stored fat. This calculator builds carb cycling into your results automatically.
What is TDEE and how is it calculated?
TDEE stands for Total Daily Energy Expenditure: the total calories your body burns in a day. It is calculated by estimating your Basal Metabolic Rate using the Mifflin-St Jeor formula, then multiplying by an activity factor ranging from 1.2 for sedentary to 1.725 for very active individuals.
How accurate is this macro calculator?
This calculator uses the Mifflin-St Jeor equation, the most validated BMR formula for non-athlete adults, with a typical margin of error around 10 percent. Use these numbers as a starting point, track your weight for two weeks, and adjust total calories by 100 to 200 based on actual results. The most accurate target is the one calibrated to your individual response over time.

Macros are step one.
ForgeAI handles the rest.

You have your numbers. ForgeAI turns them into a full week of personalized meals, recipes, and a shopping list in 60 seconds. Free to try.