🧇 Nutrition Science
Macro Calculator
Find your exact daily protein, carbs & fat targets — personalised by goal, diet style & activity level
Your Details
yrs
kg
cm
▼
▼
Your Goal
📈
Lose Weight
−500 kcal/day
📽
Mild Loss
−250 kcal/day
⚖
Maintain
TDEE calories
💪
Build Muscle
+250 kcal/day
Diet Style
⚖ Balanced
P 30% · C 40% · F 30%
🥩 Low Carb
P 40% · C 20% · F 40%
🏃 High Carb
P 25% · C 55% · F 20%
🥤 Keto
P 25% · C 5% · F 70%
🏋 High Protein
P 35% · C 35% · F 30%
🌿 Plant-Based
P 20% · C 50% · F 30%
⚠ Please check your inputs.
Your Results
Fill in your details on the left and tap Calculate to see your personalised macro plan.
Daily Calorie Target
—kcal
per day
P/C/F
SPLIT
Protein —%
Carbs —%
Fats —%
🥩
Protein
—
g / day
— kcal
—%
🍎
Carbs
—
g / day
— kcal
—%
🥑
Fats
—
g / day
— kcal
—%
🍕 Per-Meal Breakdown
💡 Personalised Tips