Macro Calculator - Daily Calories and Macros

The Trencada Macro Calculator computes your daily calorie target and protein, carb and fat grams using the Mifflin-St Jeor equation. Enter age, sex, weight, height, activity level and goal (lose, maintain or gain) for instant targets. Everything runs in your browser — free, no signup. HOW TO USE: 1. Enter your stats. 2. Pick activity level and goal. 3. Press Calculate macros. KEY FEATURES: Mifflin-St Jeor BMR; 5 activity levels; 5 goals; 30/40/30 macro split; mobile friendly; 100 percent private.

Frequently Asked Questions (FAQ)

What does the macro calculator show?

Enter your age, weight, height, activity level and goal. It estimates your daily calories and splits them into protein, carb and fat targets.

What are macros?

Macronutrients — protein, carbohydrates and fat — are the three calorie sources in food. Hitting the right split supports muscle gain, fat loss or maintenance.

How does my goal change the numbers?

Fat loss lowers calories with higher protein to protect muscle. Muscle gain raises calories and protein. Maintenance keeps you at energy balance.

How accurate is it?

It uses well-established energy equations, giving a strong starting point. Adjust after two to three weeks based on real results.

Is the macro calculator free?

Yes. It is free to use with no signup and no limits.