Macro Calculator
Calculate your daily macronutrient needs — protein, fat, carbs, and total calories — based on your weight and fitness goal.
Calorie maintenance — 26 kcal per kg
Total Calories
1,820 kcal
Protein
154 g
616 kcal
Fat
51 g
459 kcal
Carbs
182 g
728 kcal
Macronutrient Reference
Protein — 4 kcal per gram. Essential for muscle repair and growth.
Fat — 9 kcal per gram. Important for hormone production and nutrient absorption.
Carbs — 4 kcal per gram. The body's primary energy source.
Frequently Asked Questions
Macro Calculator Guide
Understanding your macronutrient needs helps you structure your diet to match your fitness goals. Whether you want to lose fat, maintain your weight, or build muscle, the right macro balance makes a difference.
These recommendations are general guidelines. Individual needs vary based on activity level, age, metabolism, and other factors. Adjust as needed based on your results.