Free macro calculator
Know exactly what to eat to feel your best
Get your daily calories and macros - protein, carbs, and fat - for fat loss, muscle gain, or maintenance. Instant, free, and no signup. The same math that runs inside Ask Your Coach.
Fill in your details and your daily targets appear here instantly.
How your macros are calculated
First we estimate your BMR (the calories your body burns at rest) using the Mifflin-St Jeor equation - the gold standard most dietitians use. We multiply that by your activity level to get the calories you burn in a full day, then apply a deficit for fat loss or a surplus for muscle gain based on the pace you chose. Protein is set per pound of bodyweight to protect or build muscle, fat covers your hormones, and carbs fill the rest to fuel your training and your day.
Builds and protects muscle, and keeps you full. The macro most people under-eat.
Your body’s main fuel - powers your workouts, your focus, and your energy all day.
Essential for hormones and recovery. You need enough of it, not as little as possible.
The number isn't the hard part. Doing it every day is.
Anyone can get a macro target. The reason most people never see results is what happens next: the guessing, the tedious logging, the "what do I even eat" at 6pm. Ask Your Coach removes all of it. Say what you ate and it logs the macros for you. Ask what to eat and it hands you a meal that fits these exact numbers. It learns your food, your schedule, and your goals - so the healthy choice becomes the easy choice.
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Common questions
What are macros?
Macros (macronutrients) are the three things your calories come from: protein, carbohydrates, and fat. Protein builds and protects muscle, carbs fuel your training and daily energy, and fat supports your hormones. Hitting the right balance - not just a calorie number - is what actually changes how your body looks and feels.
How many calories should I eat to lose fat?
For fat loss you eat slightly below the calories you burn in a day. This calculator estimates the calories you burn (using the Mifflin-St Jeor equation and your activity level), then applies a sensible deficit based on how fast you want to go. A gentler deficit is easier to stick to; an aggressive one is faster but harder to sustain.
How much protein do I need?
A good target is roughly 0.9 to 1.1 grams of protein per pound of bodyweight. This calculator leans toward the higher end when you are losing fat (to protect muscle in a deficit) and around 1g per pound when building muscle. Protein is the macro most people under-eat and the one that matters most for body composition.
Is this macro calculator accurate?
It uses the same evidence-based formula (Mifflin-St Jeor) that most dietitians start with, so it is a strong, science-backed starting point. Everyone burns calories a little differently, so treat these numbers as your baseline - then adjust based on how your weight and energy actually respond over 2 to 3 weeks. That is exactly what a coach helps you do.
Do I really have to track everything?
No. The old way - weighing food and scrolling a database - is why most people quit. With Ask Your Coach you just say what you ate and it logs the macros for you, or you snap a photo. The goal is not obsession, it is awareness. A few seconds a day is enough to make better choices and feel the difference.