Global Protein & Macro Calculator
Stop guessing and start eating with intent. This free tool gives you evidence-based calories and macros anywhere in the world. Pick a general baseline (~0.8-1.0 g/kg) or ISSN training ranges (1.4-2.2 g/kg), factor in activity, goal, and optional body-fat %, and get per-meal targets you can actually use today.
Why this calculator is worth your bookmarks
Most macro tools bury you in vague ranges or ignore diet style. This one is global, fast, and practical. It supports kg/lb and cm/ft-in, applies a digestibility buffer for vegetarian/vegan diets, and switches to Katch-McArdle automatically if you provide body-fat %. The output is clean: daily calories, grams for protein, fat, carbs, and a per-meal split that turns numbers into plates.
What you’ll get in under a minute
Daily calories for cut, maintain, or slow gain
Protein/Fat/Carb grams per day plus per-meal (3-5 meals)
Transparent ranges so you can adjust without wrecking the plan
Shareable link, copy/download, and a tidy print view
How to use it-no excuses
Enter age, sex, weight, and height (kg/cm or lb/ft-in).
Add body-fat % if you have a reasonable estimate; skip it if you don’t.
Choose activity (sedentary → athlete) and goal (cut/maintain/gain).
Select baseline (~0.8-1.0 g/kg) or ISSN (1.4-2.2 g/kg) and set meals/day.
Hit Build plan and follow the per-meal numbers. Adjust inside the ranges based on hunger, training, and recovery.
Methods at a glance
BMR: Katch-McArdle when body-fat % is provided; otherwise Mifflin-St Jeor
TDEE: BMR × activity factor (1.2-1.9)
Calories: goal factor (−15% cut, +10% gain)
Protein: baseline or ISSN ranges, with a small vegetarian/vegan digestibility buffer
Fat: default ~0.9 g/kg (sensible range 0.6-1.1 g/kg)
Carbs: remainder calories
What to do next
New to structured eating? Start with the baseline, hit your protein per meal, and keep carbs/fats inside the given ranges. Training hard? Choose ISSN around 1.6-2.0 g/kg and track performance, satiety, and recovery for two weeks. Want simple and sustainable? Pair this with our Fasting Protocol Planner for a consistent routine.
Important: This tool is not medical advice. If you’re pregnant, under 18, underweight, or managing medical conditions (kidney disease, diabetes, eating disorders), consult a clinician before changing diet.
Ready? Build your macros and make your next meal count.
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Link to essential tools for hydration, nutrition, fasting, and sleep management.
Fasting & Electrolytes
Sleep & Caffeine
Hydration & Sweat Loss
Frequently Asked Questions
What’s the difference between RDA-like baseline and ISSN ranges?
The baseline (~0.8–1.0 g/kg) suits general adults; ISSN (1.4–2.2 g/kg) fits active or strength-focused users. The tool lets you choose and shows daily and per-meal outputs.
Does it support vegetarian and vegan diets?
Yes. The calculator applies a small protein buffer for vegetarian and vegan diets to account for typical digestibility.
Can I use body-fat %?
If you enter a body-fat estimate, the calculator uses Katch-McArdle (LBM-based BMR). If not, it uses Mifflin-St Jeor—both are common methods.
Is this medical advice?
No. Results are estimates for planning meals. If you’re pregnant or managing health conditions, talk to a clinician first.
Can beginners use this tool?
Yes, beginners receive a gentle ramp-up to help them adjust to intermittent fasting.
Can I share my results?
Yes. Use the Share link to copy a URL with your inputs. No login; no account required.
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