Tools
Macro Calculator
Turn a calorie target into a precise protein, fat, and carb split tuned to your goal.
Your inputs
Daily Macros
Protein
163g
Carbs
362g
Fat
78g
Hit these daily, give or take a few grams.
Why this works
Protein is anchored to bodyweight to protect muscle. Fat is set as a percentage of calories to keep hormones happy. Carbs fill the remainder — they're the fuel for your training.