Free Nutrition Tool
Macro Calculator
Discover exactly how much protein, carbs, and fat your body needs each day — personalized to your goals.
1
Enter your age, gender, height & weight
2
Select your weekly activity level
3
Choose your goal — lose, maintain, or gain
4
Hit calculate & pick your macro split
Personal Info
Activity Level
Exercise = 15–30 min elevated heart rate · Intense = 45–120 min · Very intense = 2+ hours
Your Goal
Advanced settings
BMR Formula
Mifflin–St Jeor is the gold standard for most people. Katch–McArdle uses lean body mass and is more accurate if you know your body fat %.
Daily Calorie Target
—
kcal / day
Choose your macro split
Protein
—g
— kcal
Carbohydrates
—g
— kcal
Fat
—g
— kcal
Macros in Common Foods
Use this table as a quick reference when planning your meals.
| Food | Serving | Protein | Carbs | Fat |
|---|
