About This Calculator
Welcome to the most comprehensive free protein and macro calculator available online. Our evidence-based
nutrition planning tool helps you calculate your optimal daily protein intake, total daily energy
expenditure (TDEE), and personalized macronutrient targets based on scientifically validated formulas.
Whether your goal is weight loss, muscle building, athletic performance, or simply maintaining a healthy
lifestyle, our calculator provides accurate, personalized recommendations tailored to your unique body
composition and fitness objectives.
Unlike many nutrition apps that require subscriptions or collect your personal data, our calculator runs
entirely in your browser. This means your health information stays completely private – we never see, store,
or transmit your personal details. Our commitment to privacy and transparency sets us apart in an industry
where personal data is often treated as currency.
Key Features
- ✓ Mifflin-St Jeor Equation:
We use the gold standard formula for calculating Basal Metabolic Rate (BMR), recognized by nutrition
scientists as the most accurate predictive equation for estimating resting energy expenditure in healthy
adults.
- ✓ Protein Optimization:
Calculate your ideal protein intake between 1.2-1.6 g/kg body weight based on current sports nutrition
research and guidelines from the International Society of Sports Nutrition.
- ✓ Adjusted Weight Logic:
Special calculations for individuals with BMI ≥30 prevent overestimation of calorie needs, ensuring
accurate recommendations for all body types.
- ✓ TDEE Calculation:
Determine your Total Daily Energy Expenditure with activity multipliers ranging from sedentary (1.2) to
extremely active (1.9).
- ✓ Customizable Macros:
Choose from preset distributions (balanced, low-carb, high-carb) or set custom percentages for protein,
carbohydrates, and fats.
- ✓ Multi-Language Support:
Available in English and German to serve our global user base.
- ✓ Import/Export: Save your
settings locally and transfer them between devices without any cloud storage.
- ✓ 100% Free Forever: No subscriptions, no hidden fees, no
premium features locked behind paywalls.
The Science Behind Our
Calculations
Our protein and macro calculator is built on peer-reviewed scientific research. The Mifflin-St Jeor
equation, published in the American Journal of Clinical Nutrition, has been validated in numerous studies as
providing more accurate BMR estimates than older formulas like Harris-Benedict. For protein recommendations,
we follow guidelines established by sports nutrition researchers, which suggest 1.6 g/kg as optimal for
muscle protein synthesis in active individuals.
The adjusted weight calculation for individuals with higher BMI uses a clinically accepted approach that
accounts for the metabolic differences between lean mass and adipose tissue. This ensures that our protein
recommendations support lean mass preservation without excessive overestimation that could occur with
standard calculations.
How to Use the Calculator
Using our protein and macro calculator is straightforward. Simply enter your personal details including
sex, age, height, and weight. Select your activity level that best matches your lifestyle – from sedentary
desk work to intense daily athletic training. Choose your goal (weight loss, maintenance, or muscle gain)
and set your intensity preference. The calculator instantly computes your BMR, TDEE, optimal protein intake,
and complete macronutrient breakdown.
For best results, we recommend starting with our default settings and adjusting based on your progress over
2-4 weeks. Nutrition is highly individual, and while our formulas provide excellent starting points based on
population averages, fine-tuning may be necessary to optimize results for your unique metabolism and
lifestyle.
Privacy Commitment
Your privacy matters. Unlike typical nutrition apps that send data to servers, track your behavior, or sell
your information to third parties, our calculator processes everything locally in your web browser. Your
age, weight, height, and fitness goals never leave your device. We don't use analytics tracking, advertising
cookies (until you consent), or any form of data collection that would compromise your privacy.
Enable JavaScript for Full Functionality
This application requires JavaScript to provide interactive calculations. Please
enable JavaScript in your browser settings to access the full calculator with real-time results,
customizable inputs, and all features. All calculations run locally in your browser – enabling JavaScript
does not mean your data will be sent anywhere.