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Macro Calculator

Daily protein, carbs and fat targets for your goal and diet style.

How to use

  1. Enter your stats and activity level.
  2. Pick a goal (lose, maintain, gain) and a macro split.
  3. Get daily grams of protein, carbs and fat.

Frequently asked questions

How are grams calculated?

Calories are split by the chosen ratio, then converted: protein and carbs at 4 kcal/g, fat at 9 kcal/g.

How much protein do I need?

For active people, 1.6-2.2 g per kg of body weight is well supported - the high-protein split lands most people in that range.

Is this medical advice?

No - general targets. Consult a dietitian for individual plans, especially with medical conditions.

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