Macro calculator

Fuel for the body you're building.

Dial in your stats and goals to get daily calorie, protein, carb and fat targets tailored to your target weight and body composition.

Units
01

Your body

Used to estimate how much energy you burn each day.

Sex
BMR formula
Mifflin-St Jeor:
Uses age, sex, height and weight. The most accurate general-purpose formula.
Katch-McArdle:
Uses lean body mass from body fat %. Best if you know your body fat and are lean or muscular.
Age30 yrs
Height178 cm
Current weight82 kg
Body fat22%

A visual estimate is fine if you don't know it exactly.

Activity is calculated from your logged workouts in Training below.

02

Training

Log your workouts to calculate calories from what you actually do, day by day or across the week.

Lifestyle outside workoutsDesk job · ×1.2

Mostly sitting outside of workouts

Add a workout

  • Running

    ~722 kcal / session · 1,444 kcal / week

    Duration1h
    Intensity
    Days

  • Weight lifting

    ~328 kcal / session · 984 kcal / week

    Duration1h
    Intensity
    Days

  • Jiu-jitsu

    ~763 kcal / session · 2,289 kcal / week

    Duration1h
    Intensity
    Days
Sessions / week
8
Training time
8.0 h
Weekly burn
4,715 kcal

Calorie target by day

Tap a bar or day to view that day's macros.

Base intake Training fuel

Recommended intake

Training days
2,519kcal
6 days
Rest days
1,733kcal
1 days
Flat weekly average
2,406kcal
every day

Your deficit stays the same every day — harder days just get more fuel. Matching intake to training protects performance and muscle while you lean out.

Extra calories on training days come from carbs — protein and fat stay steady.

03

Goals

Set a target weight and body composition. We'll work out the calorie adjustment and ideal macros to get there.

Goal weight76 kg
Goal body fat15%
Timeline16 weeks · ~3.7 mo
Recommended approachFat lossCalorie deficit to reduce body fat
Weekly change−0.38 kggentle · 0.46% / wk
Daily calorie adjustment−412 kcalDeficit vs. maintenance

Body composition

Lean +0.6 kg · Fat −6.6 kg

Projected weight

82 kg → 76 kg
04

Macro split

Protein is set by body weight, fat by share of calories. Carbs fill the remaining energy.

Recommended for fat lossHigh protein preserves muscle in a deficit; moderate fat keeps hormones healthy.
Protein2.2 g / kg

Per kg of goal weight · 167 g / day

Fat25% of kcal

67 g / day · stay above 20% for hormonal health

Meals per day4 meals

Estimates only. Adjust by 100–200 kcal after 2–3 weeks based on real progress, and consult a professional for medical conditions.