🥗Macros Calculator
Calculate TDEE and daily macros using the Mifflin-St Jeor formula.
🆓 Free🔒 Secure⚡ Instant📱 Mobile-friendly🚫 No signup
Calculate your daily macros and TDEE online for free. Protein, carbs, and fat targets.
TDEE (Daily Calories)2507 kcal
Protein123g (20%)
Carbs347g (55%)
Fat70g (25%)
Mifflin-St Jeor formula
How to Use Macros Calculator — Step by Step
- 1Enter your age, gender, weight, height, and activity level
- 2Choose your goal — lose weight, maintain, or build muscle
- 3Click 'Calculate Macros' — daily calorie target and macro split in grams are shown
- 4Use the breakdown to plan meals that hit your protein, carb, and fat targets
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Frequently Asked Questions
Is this tool completely free?
Yes. All ToolNest tools are 100% free with no signup required, no account, and no watermarks added to output files.
Are my uploaded files secure and private?
All uploads use HTTPS encryption during transfer. Files are processed on secure isolated servers and automatically deleted within 2 hours of upload.
Does this tool work on mobile phones?
Yes. ToolNest works on any modern browser on iPhone, Android, tablet, or desktop — no app download or plugin needed.
Do I need to create an account?
No. Just open the tool, upload your file, and download the result. No email, no signup, no password.