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Welcome to the macro calculator! If you’ve made it here, that means you’re ready to get serious about your body and health. I built this calculator to help you eat better, feel better, and finally understand what YOUR body needs.
Why I Created This Calculator
I’m Jen, and I’ve watched too many people—like my friends, family, and even myself—struggle with what to eat and how to eat. We’re told one diet fits all, but your body? It’s unique.
What works for someone else might not work for you, especially with curveballs like perimenopause or stress. That’s why I built this Macro Calculator—to give YOU custom numbers that kickstart your journey to a healthier, happier you.
No more guessing—just a plan that’s yours.
Macro Calculator – Get Your Personalized Macros Here
Here is where the magic happens. You’ll have numbers created specifically for you in less than a minute.
Macro Calculator
Disclaimer: This calculator provides an estimate of your daily macronutrient needs based on standard formulas (Mifflin-St Jeor Equation). Results are intended as a general guide for maintaining, losing, or gaining weight under typical conditions. For personalized advice—especially if you’re an athlete, training intensely, pregnant, managing a medical condition, or following a specialized diet—consult a healthcare professional or nutritionist. Individual calorie and macro needs may vary based on metabolism, body composition, and specific goals.
What’s This Macro Magic All About?
Macros—protein, fats, and carbs—are your nutrition foundation. My free calculator takes your age, weight, activity level, and goals and then hands you a personalized breakdown. It’s your first step to eating right for YOUR life.
Plus, I’ve made it even easier with a free printable tracker—log your meals, macros, calories, daily steps, and water to stay on top of your game.
Why It’s Different:
- Unique: Numbers crafted for your body and goals.
- Simple: Takes a minute to calculate, a lifetime to love.
- Practical: Track it all with my free printable—yours to download below!
How to Use it: 3 Easy Steps
- Tell Me About You: Enter your age, weight, height, activity level, and what you’re chasing.
- See Your Numbers: Get your daily protein, fat, and carb targets—made just for you.
- Track & Thrive: Grab my free Macro Tracker to log your daily steps, meals, macros, calories, and water—watch it all come together! You can download it and save it to a phone, iPad, or computer and fill it out online, or you can old-school print it out, put it on your fridge, and track it that way. Use it the way you feel most comfortable!
*We do not save the information you enter into the calculator; no one will see it, not even me!
How I Personally Use It
I will old-school print and keep my daily macro tracker on the fridge—it’s my daily nudge to stay on track.
I’ll download the meal planner to my phone and take the grocery list to the store and check off my groceries on my phone as I grab them.
The macro tracker and meal planner are both fillable, meaning you can download them to any device and use them on your device without printing.
Use it in the best way that you feel will work for YOU!
Before You Start
I’m here to cheer you on, but your health comes first.
These macros are a guide, not gospel. If you’ve got conditions including but not limited to kidney issues or diabetes, chat with your doctor before changing your diet.
Too much protein can be tough on some bodies, and I want you feeling great, not guessing. Let’s do this the smart way.
Hydration matters!
Here’s a nugget I’ve learned: more protein means your body craves more water—for happy kidneys, smooth digestion, and all-day energy. Aim for 8-10 cups daily, more if you’re active.
Log it on your free tracker and feel the difference!
Now let’s see what YOUR macros should be specifically for you and your goals.
Download the Free Tracker
Now that you have your numbers, are you ready to put your macros to work?
Get our eBook with a 7-day planner—just sign up below!
Download my free printable tracker to log your meals, protein, carbs, fats, total calories, daily steps, and water.
It’s your daily companion to stay accountable and see progress—straight from your calculator results to real life.
There you go—your custom macros, ready to guide you toward a healthier, stronger you.
I built this calculator because I know how powerful it feels to finally eat in a way that fits YOUR life, not someone else’s rules.
Grab your free tracker, start logging, and watch how small steps add up to big wins. You’ve got this—and I’m rooting for you every bite of the way!
REMEMBER: You can download this kit and fill it out using your device OR print it out and old school write everything in and check off everything that way.
It doesn’t matter how you use it, only that you use it.
Let’s get started!
Click the button below to download the Macro Success Kit with trackers!
What Are Macronutrients?
Macronutrients: Proteins, Fats, and Carbohydrates, are the big three nutrients your body needs in order to keep you energized and healthy. Each macronutrient plays a role in fueling your body for your daily activities, supporting growth, and maintaining your body’s regulatory systems. They’re measured in grams and provide calories for each—protein and carbs are measured at 4 calories per gram, and fats at 9 calories per gram. Below, we’ll break them down and share different choices to include in your diet, plus ones to steer clear of for better health choices.
Protein (4 calories per gram)
What It Does: Protein is your body’s building block—Not only does it help to keep you full, but it helps to repair muscles after exercise, it keeps your immune system strong, and it supports the production of needed enzymes and hormones.
Healthy Choices: Choose healthier options like lean meats such as chicken breast or turkey, lean fish such as salmon or cod, eggs, plain Greek yogurt, plant-based options like tofu or tempeh, and legumes like lentils or chickpeas.
Choices to Avoid: Skip processed meats like pepperoni, hot dogs, or bacon (high in sodium and additives) and fried proteins like chicken wings or fast-food patties (loaded with unhealthy fats and added calories).
Fats (9 calories per gram)
What It Does: Fats are a concentrated energy source, essential for brain function, hormone balance, and absorbing fat-soluble vitamins (A, D, E, K). Fats also keep you feeling full.
Healthy Choices: Choose healthy options such as avocados, nuts like almonds or cashews, seeds like pumpkin or sunflower, extra virgin olive oil, fatty fish like trout or herring, and all natural nut butters such as almond butter or cashew butter without the added sugars.
Choices to Avoid: Limit trans fats found in processed baked goods or margarine, excessive saturated fats from fatty red meats or deep-fried foods, and refined oils like palm oil, seed oils, or shortening.
Carbohydrates (4 calories per gram)
What It Does: Carbohydrates are your body’s go-to fuel, powering everything from your workouts to your brain. They provide you with quick energy and also help replenish much-needed glycogen stores in your muscles.
Healthy Choices: Choose healthy whole grains like quinoa, farro, or whole wheat bread, or fruits such as bananas or oranges, starchy veggies like butternut squash or peas, and beans like kidney or pinto.
Choices to Avoid: Cut back on refined carbs like white rice, sugary drinks like soda or energy drinks, sweets like cookies or donuts, and ultra-processed snacks like pretzels or crackers with very little nutritional value.
