Macro Calculator
Calculate your daily calories and macros for real results
Male
Female
Fat Loss
Lose 1-2lbs/week
Lose 1-2lbs/week
Muscle Gain
Gain 0.5-1lb/week
Gain 0.5-1lb/week
Maintenance
Maintain weight
Maintain weight
Your Daily Targets
Total Daily Calories
Protein
40%
Carbs
40%
Fats
20%
Next Steps:
- Start by hitting your protein target each day
- Add carbs around your workouts
- Use fats for cooking and flavour
- Track for 2 weeks, then adjust based on results
