Macro calculator.

Enter your stats and activity level to get a daily calorie target and a protein, carb and fat split tailored to your goal — built on the same formulas trainers and dietitians use.

Units
Sex

Only enter body fat % if it's from a DEXA scan, InBody, or professional calipers. A guessed number can make your target less accurate, not more.

1.8 g/kg

1.6–2.2 g/kg covers most muscle-building and fat-loss goals. 1 g/kg is the effective minimum; push toward 3 g/kg only if you're eating in a large calorie deficit, to help protect muscle.

25% of calories

20–30% suits most people. Carbs fill whatever calories remain after protein and fat are set.

Daily target
Maintenance
Calories
2,450 kcal
TDEE — calories to maintain your current weight: 2,450 kcal
Protein Carbs Fat
Protein
180 g
720 kcal · 29%
Carbs
230 g
920 kcal · 38%
Fat
68 g
612 kcal · 25%

Get a plan built around you.

These numbers are a solid starting point. Coaching adjusts them as you go — book a free consultation to talk it through.

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This tool gives general estimates only and isn't a substitute for professional medical or dietary advice. .