Macro Calculator

Calculate Your Daily Macros

Enter your details below to get personalized calorie and macro targets based on your goals.

Weight (kg)

Height (cm)

Age (years)

Sex

Activity Level

Goal

Weight Loss Rate

1 kg of fat ≈ 7,700 kcal. A 0.5 kg/week loss requires ~550 kcal daily deficit.

Fill in your details and click "Calculate My Macros" to see your personalized targets.