Free Tool
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.
Understanding Your Results
What 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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