Free tool

Macro calculator

Get your daily protein, carbs, and fat for your goal. Calories come from your TDEE, protein from your bodyweight, fat at 25% of calories, carbs fill the rest.

Your details

Biological sex

MaleFemale

Age

Weight (lbs)

Height

Activity level

Goal

Protein per lb of bodyweight

1.0 g/lb

Higher end (1.0) helps preserve muscle in a deficit.

Your daily macros

Fill in your details and hit calculate to see your protein, carbs, and fat.

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