Macro Calculator

Calculate your daily macronutrient needs — protein, carbohydrates, and fat — based on your body stats and fitness goals.

⚠This tool provides general estimates only and is not a substitute for professional medical advice. Always consult a healthcare provider or dietitian for personalized guidance.

Weight

Unit

Height (cm)

Age

Gender

Activity

Goal

📉

Lose Fat

⚖

Maintain

💪

Build Muscle

-

calories per day

-

grams

Protein

-

-

grams

Carbs

-

-

grams

Fat

-

How to Use

Enter your stats — weight, height, age, gender, and activity level.
Choose your goal — fat loss, maintenance, or muscle gain.
Click Calculate to see your daily calorie and macro targets.