Free Tool
Macro Nutrition Calculator
Get your personalised daily calorie & macronutrient targets based on your body and goals.
Basic Info
Unit System
Metric (kg / cm)
Imperial (lb / ft)
Sex
Male
Female
Age (years)
Weight (kg)
Height (cm)
Height
Activity Level
Sedentary — little or no exercise
Lightly active — exercise 1–3 days/week
Moderately active — exercise 3–5 days/week
Very active — hard exercise 6–7 days/week
Extra active — very hard training or physical job
Your Goal
🔥
Lose Fat
Calorie deficit
⚖️
Maintain
Stay the same
💪
Build Muscle
Calorie surplus
Deficit size
Moderate
Please fill in all fields with valid values.
Calculate My Macros →
Daily Calorie Target
—
calories / day
Protein
—
grams / day
Carbs
—
grams / day
Fat
—
grams / day
Macro Split
Protein
—
Carbs
—
Fat
—
↩ Recalculate