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Macro Calculator
Daily protein, carb, and fat targets by goal.
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Metric
Imperial
Male
Female
Age
Weight (kg)
Height (cm)
Activity level
Sedentary (×1.2)
Lightly active (×1.375)
Moderately active (×1.55)
Very active (×1.725)
Extra active (×1.9)
Goal
Lose Weight (-500)
Maintain
Gain Muscle (+300)
Cutting (-300)
Bulking (+500)
Macro split:
balanced
high protein
keto
1730 cal
BMR
2682 cal
TDEE
2682 cal
Target calories
201g
Protein
Per meal (4): 50g
268g
Carbs
Per meal (4): 67g
89g
Fat
Per meal (4): 22g