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Macro Calculator
Get your daily protein, carbs and fat.
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How to use the Macro Calculator
- 1Enter your age, sex, height, weight and activity level.
- 2Pick your goal — lose, maintain or gain.
- 3See your daily calories and grams of protein, carbs and fat.
About the Macro Calculator
Free macro calculator — find your daily calories and macronutrient split (protein, carbs and fat) based on your body, activity and goal. Ideal for cutting, maintaining or bulking.
Part of our Calculators collection. Browse all tools.
Frequently asked questions
- How are my macros calculated?
- The tool estimates your daily calorie needs (TDEE), adjusts for your goal, then splits calories into a balanced protein/carb/fat ratio you can follow.
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