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🥗 Macro Calculator
Get daily protein, carb and fat targets in grams, matched to your weight, goal and activity level.
About this Macro Calculator
Macro Calculator turns your body weight, activity level and goal into daily gram targets for protein, fat and carbohydrates. Calories are estimated per kilogram of body weight, adjusted down for fat loss or up for gaining; protein is prioritized to protect muscle, fat takes a quarter of calories, and carbs fill the rest.
How to use it
- Enter your body weight in kilograms.
- Choose your goal: lose, maintain or gain.
- Select your weekly activity level.
- Press Calculate macros and plan your meals around the gram targets.
Example
A 70 kg lightly active person maintaining weight gets about 2,100 kcal with 126 g protein, 58 g fat and 268 g carbs per day.
Frequently asked questions
How exact are these numbers?
They are solid starting estimates. Track your weight for 2–3 weeks and adjust calories by about 100–200 kcal if the trend is off.
Why is protein higher when losing weight?
In a calorie deficit, extra protein (about 2.2 g/kg) helps preserve muscle so more of the weight lost is fat.
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