Free browser-based nutrition planner
Free Macro Calculator 2026 – Protein, Calories & TDEE
Calculate your daily macros, protein needs, and calories. Based on TDEE, body metrics, and goals. Free, instant, no sign-up. Science-based formulas.
What PrimeMacros calculates
PrimeMacros estimates daily calories, protein, carbohydrate and fat targets from your body metrics, activity level, goals, meal frequency and macro preferences. The interactive app also includes unit switching, import/export, printable summaries and local browser saving.
The goal is to give visitors a practical starting point with enough context to understand the limits of any formula-based estimate.
Specialized calculators
- Free Protein Calculator – Daily Protein Needs
- Free Calorie Calculator – TDEE & Daily Calories
- Free TDEE Calculator – Total Daily Energy Expenditure
- Free BMI Calculator – Body Mass Index
- Free Body Fat Calculator – Estimate Body Fat %
- Free Ideal Weight Calculator – Find Your Target Weight
- Free Water Intake Calculator – Daily Hydration Needs
- Free BMR Calculator – Basal Metabolic Rate
Methodology and trust notes
PrimeMacros uses common nutrition planning equations such as Mifflin-St Jeor for BMR/TDEE estimates, body-weight based protein ranges, and explicit health disclaimers. Results are planning estimates, not diagnosis, treatment or individualized nutrition therapy.
Calculator inputs are processed in the browser. Optional advertising is consent-based and the site requests non-personalized ads.
Learn before you adjust
Use the guide library and strategy pages to compare protein targets, TDEE estimates, macro splits, meal timing and practical planning trade-offs before making major changes.