Daily Macro Calculator for Fat Loss, Muscle Gain, and Maintenance

Estimate calories, set protein, carbs, and fat targets, and distribute them across meals and snacks.

Step 1

Basic profile

Sex

Age

Weight

Weight unit

Height (cm)

Height unit

Step 2

Daily calories

I know my average

Estimate it for me

Enter your average daily calorie expenditure

Step 3

Choose your goal

Fat loss

Muscle gain

Maintenance

Recommend my pace

I want to choose my weekly pace

I want a specific timeline

Step 4

Training category

Select the category that best represents your regular training. This selection is required and sets your protein target.

No regular demanding trainingNo structured exercise; generally inactive; light walking, light yoga, or light Pilates.

Endurance or cardio-focused trainingRunning, cycling, lap swimming, rowing, Zumba, Aquafit, or regular cardiovascular training.

Strength or power-focused trainingWeight training, resistance machines, powerlifting, sprint training, or demanding resistance exercise (includes high-rep / muscular-endurance resistance work).

Mixed trainingCardio plus resistance training, team sports, CrossFit, total-body conditioning, or a regular combination of endurance and strength exercise.

I have kidney disease, liver disease, or another condition where protein intake needs medical supervision.

Body fat % (optional — more accurate)

I carry more muscle mass than average for my weight.

Body fat % is optional. If left blank, we estimate your protein basis from weight and height (the muscle-mass checkbox helps that estimate not under-credit a muscular frame).

Daily protein target

Step 5

Meal structure

Main meals per day

Snacks per day

Snack style

Protein snacks may include Greek yogurt, cottage cheese, a protein shake, or a protein bar. Regular snacks may include fruit, rice cakes, or a granola-style snack.

Advanced options (optional)

Time-restricted eating?

Your starting plan

Your nutrition targets

Use these numbers as a practical starting point, then adjust based on body-weight trend, energy, hunger, and training performance.

Daily calorie target

—

kcal per day

Starting daily macro targets

Adjustment note: Fat intake may be adjusted upward based on food preference, satiety, activity, and performance needs. When calories and protein remain controlled, increasing fat generally requires reducing carbohydrates.

Macro breakdown

Meal and snack structure

Goal guidance

This calculator provides general planning estimates and is not medical advice. Individual needs can vary with health status, medications, pregnancy, eating-disorder history, and clinical nutrition needs.