Free Macro Calculator - Calculate Protein, Carbs & Fat Intake

Macro Calculator

Gender Male Female

Age

Height (cm)

Weight (kg)

Activity Level Sedentary Light Exercise Moderate Exercise Very Active Athlete

Goal Weight Loss Maintain Weight Muscle Gain

Your Daily Nutrition

BMR: kcal

TDEE: kcal

Target Calories: kcal

Macro	Grams	% Calories
Protein
Carbohydrates
Fat

Recommended Distribution

• Protein helps build and maintain muscle.
• Carbohydrates provide your body's primary source of energy.
• Healthy fats support hormones, brain function, and nutrient absorption.
• Drink enough water and eat plenty of fruits and vegetables.