Home / Fitness & Health / Macro Calculator

Macro Calculator

Enter your details and click calculate to see your daily macro needs.

Gender: Age (years): Weight (kg): Height (cm): Activity Level: Goal:

Results

Calories: kcal

Protein: g

Fats: g

Carbs: g

Protein Fats Carbs

Fat Loss

To maximize fat loss while minimizing muscle loss:

Protein: 1-1.2g per pound of body weight (30-40% of calories)
Carbs: 30-50% of daily calories (0.75-2g per pound)
Fats: 20-30% of daily calories (0.2-0.4g per pound)

Muscle Gain

To maximize muscle building while minimizing fat gain:

Protein: 0.8-1g per pound of body weight
Carbs: 30-50% of daily calories (0.75-2g per pound)
Fats: 20-30% of daily calories (0.2-0.4g per pound)