Free nutrition tool

Macro Calculator

Get your protein, carb, and fat targets for training and rest days.

Find your daily macros

For adults 18+. Not for pregnancy, breastfeeding, or a prescribed medical diet. These numbers are starting estimates.

Your calorie starting point

Estimate my caloriesI already have a calorie target

Units

Age

18 to 100 years

Sex used for the estimate

Weight (kg)

40 to 200 kg, or the equivalent in pounds

Height (cm)

140 to 220 cm, or the equivalent in inches

Goal

Training days per week

Different targets for training and rest days

Training background and daily movement

Defaults: intermediate experience, training consistently, daily movement not specified.

Lifting experience

Current training consistency

Movement outside workouts

Enter your details to get an estimate of your daily calories and grams of protein, carbs, and fat. Your result stays in this browser.