Macro Calculator
Get a practical starting point for daily protein, carbs, and fats based on your calorie target and body weight.
Inputs
All calculators →Tuning (optional)
This is a starting point. You can shift carbs/fats based on preference and performance.
Results
Daily macros (starting point)
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Helpful tips
- Protein supports satiety and muscle retention (especially during fat loss).
- Carbs often help training performance and recovery; adjust based on how you feel.
- Fats matter for hormones and food satisfaction — don’t drive them too low.
- Use a 2–4 week trend (weight, measurements, photos, performance) to adjust.
Disclaimers
This tool provides general estimates and is not medical advice. If you’re under 18, pregnant/postpartum, have a medical condition, or a history of disordered eating, consult a qualified health professional before making major diet changes.