Macro calculator
Find out in seconds how many grams of protein, carbs and fat to eat per day. We start from your calorie target (Mifflin-St Jeor formula) and split it by your goal and chosen diet style: balanced, high protein, low carb, keto or high carb.
Your daily macros
of 2133 kcal/day
135g
Protein
25%
266g
Carbs
50%
59g
Fat
25%
Rough split across 4 meals: 34g · 67g · 15g
Try Renzy freeRenzy calculates your macros and then TRACKS them: photograph your food and see how many grams of each macro are left today.
Estimate based on the Mifflin-St Jeor formula. Guidance, not medical advice.
How are your macros calculated?
We first compute your calorie target: basal metabolism (BMR) via Mifflin-St Jeor, times your activity (TDEE), adjusted to your goal (about −500 kcal to lose fat, +275 to gain). We then split those calories: protein by body weight (1.6 g/kg on high-carb up to 2.2 g/kg on high-protein), fat as a percentage of calories (20% to 40%), and carbs as the remainder. On keto, carbs are pinned low (≤30 g) and fat takes almost everything. Per gram: protein 4 kcal, carbs 4 kcal, fat 9 kcal.
FAQ
What are macros?
Macronutrients are the three energy-providing nutrients: protein, carbs and fat. "Counting macros" means splitting your daily calories across those three instead of tracking only total kcal — it helps preserve muscle and perform better.
How much protein should I eat a day?
As a reference, 1.6-2.2 g per kg of body weight if you train or are in a deficit. A 75 kg person would land at 120-165 g of protein per day. The calculator sets the exact figure by diet style.
What macros does keto use?
Keto is very low carb (here ≤30 g/day), moderate protein and very high fat, which becomes your main fuel. Pick "Keto" to see fat covering almost all of your calories.
Do I have to weigh all my food?
No need to obsess — a ±10-15 g daily margin on each macro is fine. With Renzy you do not weigh at all: photograph the plate and we estimate the macros for you.