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Macro Calculator: Protein, Carbs, Fat & Dynamic Fiber Splits

Calculate your daily protein, carbohydrate, fat, and dynamic fiber targets in grams across Balanced, High Protein, and Lower Carb splits.

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Your body burns energy even at rest.

Your weight and height set your resting baseline.

How baseline calories work ›

1. Calories at rest (Resting metabolism)

Even if you stayed in bed all day, your body burns energy for breathing, circulation, and cell repair. This accounts for roughly 60–75% of your daily energy.

10 × weight (kg) + 6.25 × height (cm) − 5 × age + sex offsetSource: Mifflin–St Jeor (1990)

20–400 kg

50–280 cm

OPTIONAL · IMPROVES ACCURACY

19–110 yrs (adults · optional, defaults to 30)

Biological sex

Weight and height are required to calculate your budget.

Your measurements stay in your browser and are never sent to analytics. Only if you click “Save & transfer to Mira app” are they encrypted into a 24-hour single-use setup code.

How Mira translates calories into daily macro targets

Calories govern total energy balance, while macronutrient distribution shapes fullness, training recovery, and blood-sugar stability. Mira converts your daily calorie budget into grams using 4 kcal/g for protein, 4 kcal/g for carbohydrates, and 9 kcal/g for fat, paired with a dynamic fiber target (14.6 g per 1,000 kcal, minimum 25 g/day).

Food Balance PresetProtein / Carbs / Fat SplitExample at 2,000 kcal/dayBest Suited For
Balanced30% / 45% / 25%150 g P · 225 g C · 56 g F · 29 g FiberEveryday energy, mixed training, and sustainable habit building
High protein40% / 35% / 25%200 g P · 175 g C · 56 g F · 29 g FiberMaximum satiety and lean-mass preservation during a calorie deficit
Lower carb30% / 20% / 50%150 g P · 100 g C · 111 g F · 29 g FiberPreference for savoury, higher-fat meals with fewer starches

Why tracking macros by photo beats weighing every ingredient

Traditional macro tracking asks you to weigh raw ingredients on a kitchen scale and hunt through crowdsourced barcode lists. Mira estimates protein, carbohydrates, fat, and fiber directly from a meal photo or nutrition label scan — and lets you adjust portions in one tap whenever you add extra olive oil, sauce, or protein.

Scientific references & editorial attribution

Authored and maintained by the Mira Team (Friction Ventures GmbH, Switzerland):