Macro Calculator

Calculate your daily calorie target and macro split (protein, carbs, fat) based on goal, diet type, and activity level.

Your targets

Updates as you type

Daily calories

Calorie target ? —

kcal

800180028004000

Goal ?

Goal intensity ? —

% of TDEE

-40%-20%0+15%+30%

Diet type

Macro split ?

Meals per day ? —

meals

1358

Profile (auto-sets calories)

Weight

—

Height

—

Age

yrs

Gender ?

Activity level ?

Advanced (optional)

Body fat % ? —

Target weight ? —

Daily targets

— kcal/day

Adjust the inputs to build your plan.

Protein

—

Carbs

—

Fat

—

Macro split

Balanced

Daily

—

Protein 30% —

Carbs 40% —

Fat 30% —

Protein —

— · —

Carbs —

— · —

Fat —

— · —

Total

—

Per meal

3 meals

Calories

—

Protein

—

Carbs

—

Fat

—

One meal looks like

—

Weekly totals

7 days

Calories

—

Protein

—

Carbs

—

Fat

—

Your targets

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