Macro Calculator (Protein, Carbs & Fat) with Charts
A free printable macro calculator. Enter your weight, height, age, sex, activity level and goal to get your daily calories (TDEE) and a protein, carbohydrate and fat split in grams — shown as a colour donut chart of your macro ratio, a grams-per-day breakdown, and a chart plotting your split against common diet approaches. Print it or save it as a PDF.
Counting macros — the grams of protein, carbohydrate and fat you eat each day — is one of the most effective ways to eat for a goal, whether that's losing fat, building muscle or simply maintaining. This calculator gives you a personalised starting point. It first estimates your basal metabolic rate (BMR) using the Mifflin-St Jeor equation, the most accurate of the common formulas, from your weight, height, age and sex. It multiplies that by an activity factor to get your total daily energy expenditure (TDEE — the calories you burn in a typical day), then adjusts up or down for your goal.
From that calorie target it splits your intake into the three macronutrients using a ratio you choose. Protein and carbohydrate each provide about 4 calories per gram and fat about 9, so the same calorie total can be reached with very different gram amounts depending on the split. Pick a preset — balanced, high-protein, low-carb, keto or endurance — or enter your own percentages, and the sheet shows the grams of protein, carbs and fat to aim for each day, along with the calories and percentage each contributes.
The printable report is built to be read at a glance. A donut chart shows how your daily calories divide between the three macros; a per-macro breakdown lists the grams, calories and a bar for each; and a comparison chart plots your chosen split as a stacked bar right alongside the common diet approaches, so you can see exactly where you sit. Print a copy to stick on the fridge, or run it again whenever your weight or training changes.
Printing at exact scale
Every sheet is drawn in real millimetres and prints at exact physical scale. For accurate output, set Scale = 100% (Actual size) and Margins = None in your browser's print dialog. Not sure your printer is honest? Run the printer ruler test first to confirm 50 mm really measures 50 mm. Prefer a file? Use the PDF, PNG or SVG buttons to download the sheet instead of printing — PDF and SVG keep the exact dimensions, and PNG is a 300 DPI image.
Frequently asked questions
What are macros?
Macros — short for macronutrients — are the three nutrients that provide energy: protein, carbohydrate and fat. Counting them means tracking the grams of each you eat per day, rather than just total calories, so you can tune your diet for muscle, fat loss or performance.
How are my calories calculated?
The calculator estimates your BMR with the Mifflin-St Jeor equation from your weight, height, age and sex, multiplies it by an activity factor to get your maintenance calories (TDEE), then adjusts for your goal — a deficit to lose weight or a surplus to gain.
How are the macro grams worked out?
Your calorie target is split by the percentage ratio you choose, then converted to grams: protein and carbohydrate at 4 calories per gram, fat at 9 calories per gram. The donut chart shows the calorie split and the breakdown lists the grams for each.
Which macro split should I choose?
It depends on your goal. A balanced 30/40/30 suits most people; higher protein helps preserve muscle in a fat-loss phase; low-carb or keto shift energy to fat; endurance athletes favour more carbohydrate. Try a preset or enter your own percentages.
How much protein do I need?
A common guideline for active people is roughly 1.6–2.2 g of protein per kilogram of body weight. The sheet shows your protein in grams and grams-per-kilogram so you can check it against that range.
What activity level should I pick?
Choose the option that best matches a typical week: sedentary for a desk job with little exercise, up to athlete for hard daily training or a physically demanding job. Overestimating activity is the most common reason calories come out too high.
Is this medical or dietary advice?
No. It's a general educational estimate based on standard equations. Individual needs vary, and anyone with a health condition, or who is pregnant, should speak to a doctor or registered dietitian before making big dietary changes.
Is it really free?
Yes. Every template on printsheet.io is completely free, with no sign-up, no account and no watermark. Generate as many sheets as you like.
How do I get an exact-scale print?
Choose your paper size, then in the print dialog set Scale to 100% or “Actual size” and Margins to None. The sheet is defined in real millimetres, so it prints at true size. Use the calibration ruler page to verify.
Which paper sizes are supported?
A4, A5, A3, A6, US Letter, Legal and Tabloid, in portrait or landscape. Pick the size that matches the paper loaded in your printer.
Can I save it as a PDF instead of printing?
Yes — choose “Save as PDF” as the printer in your browser's print dialog. The PDF keeps the exact millimetre dimensions.
Can I download it as an image (PNG or SVG)?
Yes — as well as Print and PDF, every sheet has a PNG and an SVG download button. PNG gives you a high-resolution (300 DPI) image at the exact page size, ideal for pasting into a document or sharing. SVG is a scalable vector file that stays razor-sharp at any size and can be edited in tools like Inkscape or Illustrator. Both are generated in your browser from the sheet you see on screen.