Macro Calculator
Calculate your daily macronutrient needs for optimal nutrition
Sedentary: Office job, little exercise
Lightly Active: Light exercise 1-3 days/week
Moderately Active: Moderate exercise 3-5 days/week
Very Active: Hard exercise 6-7 days/week
Extremely Active: Athlete or physically demanding job
Daily Calorie Needs
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calories per day
Macronutrient Breakdown
Protein
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grams
Carbohydrates
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grams
Fats
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grams
About Your Results
Your daily macronutrient targets are calculated based on your personal information and goals. Protein supports muscle maintenance and growth, carbohydrates provide energy, and fats support hormone function and nutrient absorption.
Adjust these values based on your personal preferences and how your body responds. Consistency is more important than perfection.