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Macro Calculator — Free Online (Tolyo.app)

Daily protein, carbs, and fat targets.

Macro Calculator
Hot 🔥

68.9 in (auto-converted)

154.3 lb (auto-converted)

Changes your TDEE multiplier.
Calories (daily)
2571 kcal
BMR 1659 • TDEE 2571
Protein
126 g
≈ 20% kcal
Fat
86 g
≈ 30% kcal
Carbs
324 g
≈ 50% kcal
Tip: Spread protein across meals (🍳🥗🍗) and time carbs near training for energy.

How this Macro Calculator works

This Tolyo.app free online tool estimates your Basal Metabolic Rate (BMR) with Mifflin–St Jeor, scales to Total Daily Energy Expenditure (TDEE) using activity, adjusts calories for your goal, then assigns macros using practical defaults you can tweak.

Quick science (plain language)

  • Protein supports recovery & lean mass. Common targets: 1.4–2.2 g/kg body weight.
  • Fat is essential for hormones and absorption; practical range 20–40% of calories.
  • Carbs fuel training and the brain; we allocate the remaining calories.
  • Adjust based on comfort, performance, and satiety; consistency matters more than perfection.

Example

70 kg person, moderate activity, maintain: TDEE ≈ 2,450 kcal. With protein 1.8 g/kg → 126 g, fat 30% → 82 g, carbs get the rest → ~324 g.

Estimates only; individual needs vary. For medical conditions or specialized goals, seek professional advice.

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