Macro Calculator.

Find your ideal protein, carb, and fat distribution.

Weight (kg)Height (cm)AgeActivity Level

Protein126g

Carbs367g

Fat73g

Calculated based on a balanced 40/40/20 nutrient split optimized for your current weight and activity.

How it works.

This tool uses established nutritional formulas to provide estimates based on your input. For the most accurate results, ensure your weight and height measurements are up to date.

Scientific Note.

Calculations are based on the Mifflin-St Jeor equation for Basal Metabolic Rate (BMR) and activity multipliers for Total Daily Energy Expenditure (TDEE). These are estimates and should not replace professional medical advice.