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FREE TOOL

MACRO
CALCULATOR

Calculate your daily protein, carbs, and fat targets based on your body and goals. Then let Jade build your perfect meal plan.

Gender
Please select your gender
Age years
Please enter an age between 14 and 100
Weight
lbs
Please enter a valid weight
Height
ft
in
Please enter a valid height
Activity Level
Please select your activity level
Your Goal
Please select your goal
0
Calories / Day
Protein
0g
0 cal
0%
Carbs
0g
0 cal
0%
Fats
0g
0 cal
0%
Let Jade build this for you

Want your exact macros in every meal? Jade custom-builds meal preps to hit your targets. DM @jades_spice to get started.

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The Science

HOW THE MATH WORKS

1
Calculate BMR
We use the Mifflin-St Jeor equation to find your Basal Metabolic Rate -- the calories your body burns at complete rest.
2
Apply Activity
Your BMR is multiplied by an activity factor (1.2 to 1.9) to get your Total Daily Energy Expenditure (TDEE).
3
Adjust for Goal
We subtract 400 cal for fat loss or add 350 cal for muscle gain to find your daily calorie target.
4
Split Macros
Calories are divided into optimal ratios of protein, carbs, and fats based on your specific goal.