Macro Calculator

Calculate your daily macronutrient needs (protein, carbs, fats) based on your goals and activity level

⚠️
Personal Information
👨 Male
👩 Female
years
kg
cm
%
Personal Information
👨 Male
👩 Female
years
lbs
ft
in
%
0
Calories/day
-
Choose Your Macro Split
Slide the bars to create your own plan
🥩 Protein 30%
🍞 Carbs 40%
🥑 Fat 30%
Total: 100%
🥩
Protein
0g
0 cal
0%
🍞
Carbs
0g
0 cal
0%
🥑
Fats
0g
0 cal
0%
📊 Detailed Macro Breakdown
Protein
0 grams/day
Range: 0 - 0
Carbs
Includes Sugar
0 grams/day
Range: 0 - 0
Fat
Includes Saturated Fat
0 grams/day
Range: 0 - 0
Sugar
<55 grams/day
Saturated Fat
<23 grams/day
Food Energy
0 Calories/day
or 0 kJ/day
💡 About Macronutrients
🥩 Protein (4 cal/g)

Essential for muscle growth and repair. Found in meat, fish, eggs, dairy, legumes, and nuts.

🍞 Carbohydrates (4 cal/g)

Primary energy source for your body. Found in grains, fruits, vegetables, and sugars.

🥑 Fats (9 cal/g)

Important for hormone production and nutrient absorption. Found in oils, nuts, avocados, and fatty fish.