Macro Calculator

Daily protein, fat and carbs by goal and calories.

Input Parameters

Weight (kg)

Calories

Goal

Protein140 g · 560 kcal

Fat69 g · 625 kcal

Carbs329 g · 1315 kcal

175 available

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Daily protein, fat and carb grams from body weight, calories and goal — cut, maintain or bulk — with macro calorie split bars.

How much protein?

About 2.2/2.0/1.8 g per kg for cut/maintain/bulk.

Fat share?

25% of calories; carbs fill the rest.

Does the goal matter?

Yes — protein target and calorie budget shift with cut, maintain or bulk.