Our mission
CalcMyMacros.com was built with one simple goal: give everyone access to accurate, personalized macro nutrition targets without paywalls, signups, or complexity.
Nutrition information online is overwhelming and often contradictory. Fad diets, supplement companies, and influencers all have financial incentives to make nutrition seem more complicated than it is. We believe the fundamentals of good nutrition are straightforward — and everyone deserves to understand them for free.
How our calculator works
Our macro calculator uses the Mifflin-St Jeor equation — the most extensively validated formula for estimating Basal Metabolic Rate (BMR). This formula was developed through peer-reviewed research and has been shown to be accurate within ±10% for most people.
Your BMR is multiplied by an activity factor to calculate your Total Daily Energy Expenditure (TDEE). From there, calories are adjusted based on your goal and distributed across protein, carbohydrates, and fat using evidence-based macro ratios.
Science-backed formulas
We use the Mifflin-St Jeor equation — the gold standard for TDEE calculation, validated in multiple peer-reviewed studies.
Goal-specific recommendations
Macro ratios are tailored to your specific goal — weight loss, maintenance, or muscle gain — not a one-size-fits-all approach.
Privacy first
Your personal data (age, weight, height) is never stored on our servers. All calculations happen in your browser.
Works everywhere
CalcMyMacros.com is fully responsive and works perfectly on phones, tablets, and desktops — no app download required.
Our content principles
Every article on CalcMyMacros.com is written based on peer-reviewed research and established nutritional science. We don't promote fad diets, sell supplements, or make claims that aren't supported by evidence.
We believe in transparent, honest nutrition information that empowers people to make their own informed decisions — rather than creating dependency on specific products, programs, or influencers.
The premium meal plan
In addition to the free calculator, we offer a 7-Day Macro Meal Plan — a complete nutrition guide with 54 recipes, a shopping list, and a daily macro tracker, all built around the same macro targets calculated by our tool.
The meal plan is entirely optional. Our free calculator will always be free. The meal plan is simply for those who want a done-for-you solution that removes the guesswork of what to actually eat each day.