Free Macro Calculator

Calculate your recommended daily macronutrient intake based on your personal details and fitness goals.

Get Better Results With Less Guesswork

Mofilo helps you build a personalized plan based on your goals and preferences, making it simple to achieve the results you want.

Personalized Macro Plan

Results That Work

Simple Tracking

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Calculate Your Macros

Gender

Male

Female

Age

Weight

Height

Activity Level

Goal

Diet Type

Different diet types adjust your macro ratios:

Balanced: A well-rounded diet with all food groups
Low-Fat: Reduced fat intake with focus on lean proteins
Low-Carb: Reduced carb intake with higher protein and fat
Keto: Very low carb, high fat diet for ketosis
Plant-Based: Plant focused diet with whole foods and legumes

Protein Preference

Protein preferences adjust your daily protein intake:

Low: 0.7g per pound - Minimum for general health
Moderate: 0.8g per pound - Suitable for general fitness
High: 1.0g per pound - Ideal for muscle maintenance
Very High: 1.2g per pound - Optimal for muscle building

Your Results Will Appear Here

Fill out the form and click "Calculate Macros" to see your personalized nutrition recommendations.

Understanding Macronutrients

What Are Macros?

Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a vital role in your health and fitness journey:

Protein

Essential for muscle repair and growth. Each gram provides 4 calories. Good sources include meat, fish, eggs, dairy, legumes, and plant-based proteins.

Carbohydrates

Your body's primary energy source. Each gram provides 4 calories. Focus on complex carbs like whole grains, fruits, and vegetables for sustained energy.

Fats

Important for hormone production and nutrient absorption. Each gram provides 9 calories. Prioritize healthy fats from sources like avocados, nuts, and olive oil.

How Macro Tracking Helps You

Tracking macronutrients provides benefits that go beyond standard calorie counting, helping you achieve your goals more efficiently:

Body Composition — Precise macro ratios help preserve muscle during fat loss and minimize fat gain during muscle building phases
Performance Enhancement — Strategic nutrient distribution improves workout energy, endurance, and recovery
Food Flexibility — Enjoy a wider variety of foods while still meeting your goals, avoiding the restrictions of typical diets
Sustainable Results — Data-driven approach that helps you understand what works for your unique body

Start Your Fitness Journey Today

This calculator uses established formulas to estimate your daily calorie needs and macro breakdown. Remember that these numbers are starting points - tracking your results and making adjustments is the key to success. Join our waitlist to get early access to more powerful tools to help reach your goals faster.