What is a macro calculator?

A macro calculator works out your daily targets for protein, carbohydrates, and fat based on your body weight, activity level, and goal. It uses your TDEE (total daily energy expenditure) as the foundation.

How accurate is the macro calculator?

The calculator uses the Mifflin-St Jeor equation, which has the strongest evidence base for TDEE estimation. Individual results vary by up to 10-15% — use it as a starting point and adjust based on real-world results.

How much protein should I eat in Ireland?

Research supports 1.6-2.2g of protein per kg of bodyweight for muscle building. For a typical 80kg person, this is 128-176g per day. The macro calculator sets protein at 2g/kg as a default.

Is this macro calculator free?

Yes — completely free, no account required, no email needed. Built specifically for Irish gym-goers by No Nonsense Fitness.

Macro Calculator

Get personalised daily macronutrient targets based on your body stats, activity level and goal.

Your Details

Weight (kg)

Height (cm)

Age

Gender

Activity Level

Goal

Your Daily Targets

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kcal

Calories

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Protein

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Carbs

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Fats

⚠️ This calculator provides estimates only. Results are for educational and informational purposes. Not medical advice. Consult a qualified healthcare professional before changing your nutrition or supplementation. For research use only where applicable.