Free Macro Calculator

Get your personalised daily calorie and macro targets — built around your body, activity and goals.

What you'll get: ✓ Your BMR & daily calorie target
✓ Protein, carb & fat targets in grams
✓ Tailored to your goal (fat loss, maintain or build)

First name

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Age

Sex

Height (cm)

Weight (kg)

Activity level

Goal

BMR

—

kcal / day

Maintenance

—

kcal / day

Your target
—
kcal / day

Daily macro targets

Protein

—g · —%

Carbs

—g · —%

Fat

—g · —%

Estimates are based on the Mifflin-St Jeor equation. Individual needs vary — use these as a starting point and adjust based on 2–4 weeks of real-world results.

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