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📊 Macro calculator

Find out exactly how much protein, carbs and fat you need each day based on your goal.

Basic data

Enter age (15–100 years).
Enter a valid height.
Enter a valid weight.

If you know your body fat %, the calculation will be more accurate (Katch-McArdle formula).

Activity level

Your goal

Total: 100 %

Enter your target weight and the calculator will tell you how many weeks it will take to reach your goal.

What is it?
Mifflin-St Jeor (1990) is more accurate for most people and is today's standard. Harris-Benedict (1919) is an older formula — still widely used but slightly overestimates.

Your results

Basal metabolic rate
—
kcal / day
Total expenditure
—
kcal / day
Your goal
—
kcal / day
BMI
—
(indicative value)
🥩 Protein —
🍚 Carbohydrates —
🥑 Fat —
— kcal/day
Protein
Carbohydrates
Fat
💡 Tip for you
📊 Comparison of all goals
Goal Calories Protein Carbohydrates Fat
Calculate macros to display comparison.
📩

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