Macro Calculator

Your next rep starts with knowing your numbers.
Track. Adjust. Improve. Repeat.
0%
2.0 g/kg
Use 1.6–2.2 g/kg for most people.
25%
Carbs fill the remaining calories.

BMR

—
Calculated via Mifflin-St Jeor

TDEE

—
Total daily energy expenditure

Target Calories

—
No adjustment

Protein

— g

Fat

— g

Carbohydrate

— g
Macro Grams / day kcal %
Protein———
Fat———
Carbohydrate———
Total——100%
Tip: Use Print → “Save as PDF” to download your results. Macros are rounded to the nearest gram.

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