Macro Calculator
Calculate perfect macros for weight loss, muscle gain, maintenance. Custom protein, carb, fat ratios. Free macronutrient calculator for any diet plan.
Your Daily Targets
Daily Calorie Target
Calories per Day
2,351
BMR (Basal Metabolic Rate)
1,751
Protein
176g
(30%)
Carbohydrates
235g
(40%)
Fats
78g
(30%)
Exercise Guidelines:
• Exercise: 15-30 minutes of elevated heart rate activity
• Intense exercise: 45-120 minutes of elevated heart rate activity
• Very intense exercise: 2+ hours of elevated heart rate activity