Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on your body composition and fitness goals.
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Daily Calories
2172
kcal/day
Protein
112g
448 kcal
Carbs
295g
1181 kcal
Fat
60g
543 kcal
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Frequently Asked Questions
What are macros?
Macronutrients are protein, carbohydrates, and fat — the three main nutrients your body needs in large amounts for energy and growth.
How much protein do I need?
Most people need 1.6-2.4g of protein per kg of lean body mass. Athletes and those losing fat should aim for the higher end.
Should I track macros every single day?
Consistency matters more than perfection. Tracking most days gives you a reliable weekly average and helps you stay on track with your fitness goals.