Free macro calculator
Daily protein, carbs, and fat split by training day vs rest day. No signup, no email gate, no popup. Mifflin-St Jeor BMR, standard activity multipliers, training-day-aware carb split.
How many macros do I need?
Macros are the three numbers that drive body composition: protein for muscle, carbs for training fuel, fat for hormones. Most calculators give you a single daily number and call it done. That works on rest days. It falls apart the moment you train — a leg day burns 300-500 more calories than a rest day, and your body needs more carbs to refill the glycogen you burned.
The formula is straightforward. Mifflin-St Jeor for BMR, multiplied by your activity level, adjusted for your goal (cut, maintain, or bulk), with protein at 1.6-2.2g/kg and fat at 0.8-1g/kg. Carbs get whatever's left. The training-day twist: carbs split higher on training days and lower on rest days, so the weekly total aligns with your goal but the daily distribution matches your training.
This is the same math FitForge uses to build your 7-day meal plan — it's just the calculator version, free and standalone. If you want the meal plan to track the macros against the workouts you actually log, see the push pull legs meal plan or the broader meal plan aligned to your training. Both explain the why behind the carb cycling this calculator does for you.
FitForge builds this plan around your training week — high carbs on training days, lower on rest, constant protein — and tracks it against the workouts you actually log. Try FitForge free →
Educational tool. The numbers here are estimates based on population averages. Your actual needs depend on genetics, body composition, medical conditions, sleep, and other factors this calculator can't measure. Use the output as a starting point, track your weight and energy for 2–3 weeks, and adjust accordingly. If you have a medical condition (thyroid disorder, diabetes, eating disorder history, pregnancy), consult a registered dietitian before changing your intake.