Macros & Diet
Macro Calculator
Get your daily protein, carb, and fat targets in grams. Choose a diet preset and goal to personalise your macros.
👤 Personal Info
🎯 Goal
🏃 Activity
Sedentary
×1.2Lightly Active
×1.375Moderately Active
×1.55Very Active
×1.725Super Active
×1.9🥗 Diet Type
161g
Protein
644 kcal · 30%
215g
Carbs
860 kcal · 40%
72g
Fat
648 kcal · 30%
Daily Calorie Target
2,149
🍽️ Standard diet
Lose Fat
TDEE: 2,649 kcal
📊 Macro Split
30%
40%
30%
Protein
Carbs
Fat
🔄 All Diet Presets Comparison
🍽️
Standard
Balanced macros
P:161gC:215gF:72g
🥗
Low Carb
Reduced carbs
P:188gC:134gF:96g
🥩
High Protein
Muscle building
P:215gC:188gF:60g
🥑
Keto
Very low carb
P:134gC:27gF:167g