Macro Calculator — Find Your Daily Protein, Carbs & Fat
Calculate your ideal macronutrient split based on your body stats, activity level, and fitness goal.
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Calories per day
Protein
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-- kcal
--%
Carbs
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-- kcal
--%
Fat
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-- kcal
--%
- Protein
- Carbs
- Fat
Try a different macro split:
| Activity Level | Description | TDEE Multiplier |
|---|---|---|
| Sedentary | Desk job, minimal movement | × 1.2 |
| Lightly Active | Light exercise 1–3 days/week | × 1.375 |
| Moderately Active | Moderate exercise 3–5 days/week | × 1.55 |
| Very Active | Hard exercise 6–7 days/week | × 1.725 |
| Extra Active | Athlete or very physical job | × 1.9 |