Calculate your daily protein, carbohydrate, and fat targets based on your fitness goals. Free Canadian macro calculator for weight loss, muscle gain, and maintenance — no sign-up required.
Enter your weight, height, age, activity level, and goal. The calculator uses the Mifflin-St Jeor equation to estimate your Total Daily Energy Expenditure (TDEE), then splits calories into protein, carbs, and fat based on your goal.
For weight loss, a common macro split is 30% protein, 35% carbs, 35% fat with a 500-calorie deficit. High protein intake (0.8–1g per pound of body weight) helps preserve muscle while losing fat.
The general recommendation for active adults is 1.6–2.2g of protein per kg of body weight per day. For a 75 kg person, that is 120–165g of protein daily. Sedentary adults need less: approximately 0.8g per kg.
Yes, completely free. No account or sign-up required. All calculations happen instantly in your browser.