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🥗 Macro Calculator
Get personalized daily protein, carb, and fat targets for cutting, bulking, or maintaining.
Not sure? Try our TDEE Calculator.
Daily Calorie Target
2,400 cal
Protein (30%)
180g
720 cal • 4 cal/g
Carbs (40%)
240g
960 cal • 4 cal/g
Fat (30%)
80g
720 cal • 9 cal/g
🥗 How to use this
- Protein preserves muscle and keeps you full. Aim for 0.7–1.0 g per lb body weight.
- Carbs fuel workouts. Prioritize fruits, vegetables, and whole grains.
- Fat supports hormones. Prioritize nuts, olive oil, avocado, fatty fish.
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