Free Tool
Free Macro Calculator: Protein, Carbs, and Fat Targets
Turn your daily calories into a simple eating plan: exactly how much protein, carbs, and fat to eat each day. Tuned for women over 35, where protein does the heavy lifting, with a Male option that adjusts the formula. No email needed to see your numbers.
By Luke Thomas, NASM-CPT. Updated August 2026.
Calculate your daily macros
Enter your details and goal. You will get a daily calorie target split into protein, carbs, and fat, with protein set high enough to protect your muscle.
Already know your calorie number from the calorie calculator? Great, this tool builds on the same math.
Your daily targets
Calories per day for your goal.
Your macros:
Real food first. If your protein number is the hard one to hit, a scoop adds about 20 g in under a minute.
Read my review of LiveGood Whey Protein Isolate, or if you avoid dairy, the organic plant-based option.
Affiliate note: I may earn a commission at no extra cost to you. These statements have not been evaluated by the FDA. Not intended to diagnose, treat, cure, or prevent any disease.
Want the details first? See everything inside the free guide
Real-food meals from my kitchen, with protein per serving listed so you can hit your target:
Next step: see when you will reach your goal weight
How this macro calculator works
The calculator first estimates your daily calorie needs using the Mifflin-St Jeor equation, the same formula behind my calorie calculator, then adjusts for your goal. From there it splits the calories three ways: protein is anchored to your body weight at roughly 0.8 grams per pound, fat is set near 30 percent of calories to support hormone health, and carbs fill the remainder to fuel your training and your day.
Why protein first? From our mid thirties on, women naturally lose a little muscle every decade, and muscle is what keeps your metabolism honest. Research consistently suggests that higher protein intakes protect muscle during weight loss and keep you fuller on fewer calories. That is why this calculator sets protein higher than the bare minimum most generic tools use.
What each macro does for you
Protein
The non-negotiable. It protects your muscle while you lose fat, keeps you full for hours, and even burns a few extra calories in digestion. Hit this number first, every day.
Carbs
Not the enemy. Carbs fuel your workouts, your brain, and your mood, and they carry most of your fiber. The right amount is whatever fits your calories after protein and fat are set.
Fat
The hormone helper. Around 30 percent of your calories from fat supports hormone production, which matters more than ever through your 40s and 50s. Go too low here and you will feel it.
Macro questions, answered
What macros should I eat to lose weight?
The calorie deficit drives the weight loss. Macros decide how that loss feels and what you keep. A practical split for most women: protein around 0.8 grams per pound of body weight, fat near 30 percent of calories, and carbs filling the rest. That is exactly what this calculator gives you.
How much protein do women over 35 really need?
More than the official minimum. The RDA of 0.36 grams per pound was set to prevent deficiency, not to protect muscle during weight loss after 35. Research on active women and healthy aging points to 0.7 to 1 gram per pound of body weight as the practical range, which is why this calculator anchors protein around 0.8.
Are carbs bad for weight loss?
No. Total calories decide whether you lose weight, and study after study finds low carb and higher carb diets perform about the same when calories and protein are matched. Carbs fuel your training, your brain, and your fiber intake. If cutting them helps you eat fewer calories, that is a preference, not a rule.
Do I have to hit my macros exactly?
No, and trying to will burn you out. Get protein within about 10 grams of target and calories close to your number, and let carbs and fat flex day to day. Consistency over weeks beats precision on any single day.
Does this work for keto or low carb?
Yes, with one adjustment. Keep the same calories and the same protein, then shift most of the carb allowance into fat. Protein and total calories are the two numbers that decide your results on any eating style.
How is this different from the calorie calculator?
The calorie calculator tells you how much to eat. This one tells you what those calories should be made of. Use them together: calories set the budget, macros spend it well.
Keep learning
Start with your calorie number: Free Calorie Calculator for Weight Loss
The Best Protein Sources for Women Who Do Not Want to Eat Chicken Every Night
The 10 Best High-Protein Snacks for Weight Loss You Can Buy at Any Store
What to Eat Before and After a Workout for Maximum Fat Loss
Your Next Step
Macros set. Habits next.
The free 14-Day No-Gimmicks Weight-Loss Reset gives you one simple habit a day to turn these targets into meals you actually eat. Same coach, same no-gimmicks approach.
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Questions? Learn how the three planning calculators work together in the Help Docs.
Practical health and fitness for women who want to feel strong at any age. Coached by Luke — NASM-certified (CPT, CES, PES) with 20+ years in the field.