Macro Calculator - Protein Carbs Fats

Calculate your daily protein, carbs, and fats needs

Personal Information
Male
Female
years
kg
cm
Activity Level
Sedentary
Office work, no exercise
Lightly Active
Light exercise 1-3 days/week
Moderately Active
Moderate exercise 3-5 days/week
Very Active
Hard exercise 6-7 days/week
Athlete
Daily intense training or physical job
Your Goal
Lose Weight
-500 calories
Maintain Weight
Same calories
Build Muscle
+300 calories

About Macronutrients

Macronutrients are the main nutrients your body needs in large amounts for energy.

Protein

Builds and repairs muscles. Contains 4 calories per gram.

Carbohydrates

Main energy source. Contains 4 calories per gram.

Fats

Essential for hormones and brain. Contains 9 calories per gram.