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Macro Calculator
US / Imperial
Metric
Sex
male
female
Age
Height
ft
in
Weight
lbs
Activity Level
Sedentary
Desk job, no 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
Extra Active
Physical job or 2x daily
Goal
Extreme Cut
2 lbs/week
Cut
1 lb/week
Mild Cut
½ lb/week
Maintain
Mild Bulk
+½ lb/week
Bulk
+1 lb/week
Macro Distribution
Balanced
30/40/30 — General fitness
High Protein
40/30/30 — Cutting + muscle retention
Low Carb
35/20/45 — Keto-adjacent approach
High Carb
25/55/20 — Endurance athletes
Ketogenic
25/5/70 — Under 50g net carbs/day
Formula
Mifflin-St Jeor (recommended)
Harris-Benedict
Katch-McArdle (requires body fat %)
Calculate Macros
Personalized protein, carb, and fat targets based on your goals and activity level.