Macro Calculator
Estimate your daily calories and a protein / carb / fat split for your goal.
Age
Sex
Female
Male
Weight (kg)
Height (cm)
Activity level
Sedentary — little exercise
Lightly active — 1-3 days/week
Moderately active — 3-5 days/week
Very active — 6-7 days/week
Goal
Lose weight
Maintain
Build muscle
Calculate Macros
An estimate based on standard formulas — not medical or dietary advice. Individual needs vary; consult a dietitian for a personalised plan.