Free tool

Macro Calculator

Get your exact daily calorie, protein, carb, and fat targets using the Mifflin-St Jeor formula — then turn them into a meal plan and grocery list in one click.

Your daily targets

1770

calories per day · TDEE 2212 kcal

Protein

150g

34%

Carbs

182g

41%

Fat

49g

25%

Want AI to build a custom meal plan matching these exact macros?

Nutrio turns these targets into a full meal plan and a ready-made grocery list.

How it works

From macros to groceries, automatically

1. Calculate

We estimate your BMR and TDEE, then split calories into protein, carb, and fat targets for your goal.

2. Plan

Nutrio builds a meal plan that hits your exact macro targets.

3. Shop

Every plan converts into a ready-made grocery list you can send straight to your cart.