Answer seven questions and get your protein, carbs and fat in grams, for one day and for a full week. The same calculation the MacroBank app runs, with 22 published studies and clinical guidelines behind it.
Exactly what the app asks when you sign up.
Peer-reviewed for each goal.
Sets your protein target.
Optional, but more accurate.
Nothing is stored. Your answers stay in this browser.
Answer the seven questions and your protein, carbs and fat appear here, in grams, with the calorie total that falls out of them.
Your targets multiplied out into a weekly budget, so a big Saturday and a quiet Tuesday both land inside it. Calculate to see yours.
This is someone whose targets came out at 140 g of protein a day. A dinner out on Saturday, a travel day on Tuesday, and not one day at 140, yet the seven average exactly that.
Targets are arithmetic. Spending them across seven real days, against real meals, is the work. MacroBank does that part and tells you what the rest of the week has left.
Seven questions, about a minute, no sign-up.
Five steps, in this order. Nothing here adapts itself to your scale readings and nothing is tuned by hand. Change one answer and every number recalculates.
Your sex, age, height and weight give a resting metabolic rate: what you burn doing nothing at all.
Mifflin-St Jeor equation, Am J Clin Nutr 1990. Re-validated across BMI categories in 2024.
Body fat needs far less protein than muscle does. Above the ideal weight for your height, protein and fat are dosed on a weight that blends gradually toward that ideal instead of your full scale weight, so nobody is handed 220 g of protein for weight that isn't asking for it.
Devine formula, 1974, with the adjusted-body-weight correction described by Dekker et al., Clin Nutr ESPEN 2022.
Steps and training days are asked separately because they are different kinds of energy. Walking all day and lifting four times a week do not land in the same place.
Ainsworth et al., Compendium of Physical Activities, 2011, and Westerterp, Front Physiol 2013.
Fat loss takes a deficit off that total, muscle gain adds a surplus. The deficit never exceeds 25% of maintenance, 1,000 calories a day, or 1% of your bodyweight a week, whichever bites first, and it eases off as you get lean. No target falls below 1,200 calories for women or 1,500 for men.
Deficit bounds from the 2013 AHA/ACC/TOS obesity guideline and Helms et al. 2014. Floors informed by the IOC RED-S statement, 2018.
Protein is set first, from 1.8 to 2.3 g per kilo of adjusted weight depending on how often you train, a notch lower if your goal is maintenance, and never above 35% of your calories. Fat is whichever is largest of a quarter of your calories, an amount per kilo, and a 50 to 55 g floor, capped at 35% so carbs keep their room. Carbs take everything left over.
Protein range from Morton et al. 2018 and Nunes et al. 2022. Fat bounds from the WHO 2023 guideline. Sex-neutral by design.
Between 1.8 and 2.3 grams per kilo of adjusted bodyweight, depending on how often you train, and a notch lower if you are maintaining. For someone at 145 lb training three or four times a week that lands on 140 g a day. It never goes above 35% of your calories, or below 1 g per kilo of your actual weight.
Start from what you burn, take a deficit off it, then set protein first. This calculator caps the deficit at 25% of maintenance, 1,000 calories a day, or 1% of your bodyweight a week, whichever comes first, and eases it off as you get lean. Protein stays high so what you lose is fat rather than muscle.
They are estimates, including this one. The equations predict your resting metabolism from population averages, and nobody is exactly average. Treat the numbers as a starting point, hold them for two or three weeks, and adjust if your weight is not moving the way you expected.
No. Hit your protein, carbs and fat and the calories follow, because calories are just those three numbers multiplied out. That is why MacroBank never shows you a calorie goal. This page shows the calorie total once, so you can sanity-check it against what you have been eating.
Nothing, as long as the week still works. A heavy day only becomes a failure when your target resets at midnight. On a weekly budget a big Saturday is simply a lighter Sunday, which is why MacroBank adds the seven days together instead of judging each one on its own.
Your daily targets multiplied by seven, spent however the week goes. Instead of hitting 140 g of protein every single day, you have 980 g to spend across seven days. Eat more on Saturday, less on Tuesday, and the week still lands on target. Same maths, judged over a longer window.
Only for calories, not for protein or fat. Sex changes your resting metabolism, which is why the equation uses a different constant for women and men. Protein depends on how often you train, not on sex, because the pooled trials show no clear difference in response. Fat targets are identical for everyone.
When something real changes: your weight by roughly 10 lb, how often you train, or your goal. Recalculating weekly just chases water weight. Change an answer and the targets recalculate; nothing adjusts itself from your scale readings.
Try one week free. You won't go back to daily tracking.