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
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TDEE
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Daily Macro Targets
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

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.

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.

Goal Adjustment

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

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.

Comparing calorie apps? See Mochi Zen vs Zencalorie or our best MyFitnessPal alternatives.

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