Macro Calculator
Science-backed targets built around your body and goals.
Your Stats
Activity Level
Your Goal
Your results will appear here
Fill in your details and tap Calculate to see your personalised daily targets.
Daily Calorie Target
Protein
158g
632 kcal
Carbs
183g
732 kcal
Fat
81g
729 kcal
Macro Split
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Start CoachingWhat Do These Numbers Mean?
Protein
Builds and repairs muscle tissue. Aim to spread your daily protein across 3 to 5 meals for best absorption.
Carbohydrates
Your primary energy source. Time carbs around your workouts for performance and recovery.
Dietary Fat
Essential for hormone production and joint health. Focus on unsaturated sources like avocado and olive oil.
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