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Body Fat Calculator
Estimate body fat percentage with the US Navy tape-measure method, plus fat mass, lean mass and your ACE category.
Macro Calculator
Turn your calorie target into daily grams of protein, carbohydrate and fat for your goal and preferred macro split.
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How to use this calculator
Enter your values after choosing the type of calculation in the tabs. The result updates as you type; press Calculate to confirm and jump to the result on mobile. Use Share to send the calculator with your result.
How macros are calculated
calorie target = TDEE (Mifflin-St Jeor × activity) − 500 to lose, + 300 to gain
protein g = calories × protein % ÷ 4
carbs g = calories × carb % ÷ 4
fat g = calories × fat % ÷ 9
Protein and carbohydrate provide about 4 kcal per gram and fat about 9 kcal per gram.
Recommended ranges
The National Academies’ Acceptable Macronutrient Distribution Ranges for adults are 10–35% protein, 45–65% carbohydrate and 20–35% fat. Lower-carb splits fall outside the carbohydrate range, which is a choice some people make, ideally with professional guidance.
Choosing a split
- Balanced 30/40/30: a flexible default for general fitness.
- High protein: helps preserve muscle while dieting.
- Higher carb: suits endurance training volume.
- Lower carb: some find it easier for appetite control.
Total calories matter most for weight change; protein matters most for muscle.
Frequently asked questions
What is a good macro ratio for weight loss?
A higher-protein split (30–40% protein) with a moderate deficit helps keep muscle and control hunger.
How many grams of protein do I need?
See the Protein Calculator; active adults commonly aim for 1.2–2.0 g per kg of body weight.
About this tool
- Written by
- [Author: to be assigned]
- Reviewed by
- Expert review pending
- Last updated
- 31 Oct 2026
See our methodology and editorial policy. Think something’s off? Report an error with this tool.
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