Free macro calculator
Macro & Protein Calculator
Calculate daily calories, protein, carbs, and fat from bodyweight, activity level, and goal. Use it as a clean starting target for nutrition coaching.
Free - No sign-up - kg & lbs - calories, protein, carbs, fat
Macro & protein calculator
Set simple calorie and macro targets from bodyweight.
This is a bodyweight-based coaching estimate for healthy adults. Track the trend for two weeks, then adjust calories instead of treating the first number as perfect.
How this target is built
Calories start from a bodyweight and activity multiplier, then adjust by goal.
Protein and macro split
Protein is set first, fat is protected, and carbohydrates fill the remaining calories.
Coaching tools
Use nutrition targets with the rest of the free tool stack
Coach workflow
Pair nutrition targets with training data
Macros are more useful when they connect to the program. Use this calculator to set a simple nutrition target, then review training volume, effort, and strength progress before changing the plan.
Set the starting target
Estimate calories and protein quickly from bodyweight, goal, and weekly activity.
Track the trend
Use adherence, bodyweight trend, gym performance, and hunger before changing macros.
Adjust calmly
Move calories in small steps instead of rewriting the entire nutrition plan every week.
Macro calculator FAQ
- How does the macro calculator work?
- Enter bodyweight, goal, and activity level. Trainnode estimates daily calories from a bodyweight-based activity multiplier, sets protein first, protects dietary fat, and fills the remaining calories with carbohydrates.
- How much protein does the protein calculator use?
- The calculator uses practical coaching targets from 1.8 to 2.2 grams of protein per kilogram of bodyweight, depending on whether the goal is maintenance, muscle gain, recomposition, performance, or fat loss.
- Should coaches adjust these macro targets?
- Yes. Use the first output as a starting point, track bodyweight, performance, hunger, and adherence for about two weeks, then adjust calories up or down in small steps.
- Is this medical nutrition advice?
- No. This page is for general coaching estimates for healthy adults. Clients with medical conditions, eating disorder history, pregnancy, or clinical nutrition needs should work with a qualified clinician or registered dietitian.
Questions about nutrition targets?
Want to turn macro estimates into client-ready nutrition plans?
I’m a coach too — happy to show how Trainnode turns calories, protein, carbs, and fat into editable client targets, split by training and rest day, with notes and progress metrics close by.
Prefer to explore first? See macro coaching in Trainnode.