Macro Calculator

Precision nutrition tailored to your biology. Calculate your ideal balance of proteins, carbohydrates, and fats to achieve your health goals with clinical accuracy.

analytics Your Personal Metrics

Age

Gender

Height cm / in

Weight kg / lb

Activity Level

Fitness Goal

Recommended Daily Intake

2,450 kcal

Based on Maintenance Goal

fitness_center

Protein

30%

184g

eco

Carbs

45%

276g

opacity

Fats

25%

68g

info

These calculations are based on the Mifflin-St Jeor equation. Results may vary based on individual metabolism and medical conditions.

restaurant

Protein Sources

Focus on lean chicken, greek yogurt, lentils, and egg whites to hit your protein targets efficiently.

speed

Fiber & Energy

Prioritize complex carbohydrates like oats, quinoa, and sweet potatoes for sustained energy levels.

medical_services

Micro-Nutrients

While macros matter, don't forget the vitamins and minerals found in colorful leafy greens.