Free Tool

Daily Macro Calculator

Get your personalized daily targets for calories, protein, carbs, fat, and fiber—calculated using the science-backed Mifflin-St Jeor equation.

Your Information

Please enter a valid age (1–120).
Please enter a valid weight.
ft in
Please enter a valid height.
Sedentary Little or no exercise
Lightly Active Light exercise 1–3 days/week
Moderately Active Moderate exercise 3–5 days/week
Very Active Hard exercise 6–7 days/week
Extra Active Very hard exercise & physical job
Lose Weight ~1 lb/week loss (500 cal deficit)
Maintain Weight Stay at current weight
Gain Weight ~1 lb/week gain (500 cal surplus)

Fill in your details and click Calculate My Macros to see your personalized daily targets.

Daily Calorie Target
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calories / day
BMR
—
TDEE
—
Daily Macro Targets
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Protein
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—
🌾
Carbs
—
—
🥑
Fat
—
—
🥦
Fiber
—
daily
Your macros are ready. Now hit them — without doing the math every meal.
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"I finally stopped guessing and actually hit my protein goal every day. The AI scanner makes it so easy I don't even think about it anymore."
— Maria G., Mochi Zen member

How This Calculator Works

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Mifflin-St Jeor BMR

Your Basal Metabolic Rate (BMR) is the calories your body burns at rest. We use the Mifflin-St Jeor equation—the most accurate formula validated by research.

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Activity Multiplier (TDEE)

Your Total Daily Energy Expenditure (TDEE) multiplies your BMR by an activity factor (1.2–1.9) to account for how much you move each day.

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Goal Adjustment

To lose ~1 lb/week, we subtract 500 calories from your TDEE. To gain, we add 500. Maintenance keeps you at TDEE.

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Macro Split

Protein is set at 0.9g per lb of body weight. Fat covers ~27.5% of calories. Remaining calories fill carbs. Fiber follows the IOM guideline of 14g per 1,000 calories.

Your macros are set.
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