Macro Calculator
Enter your real stats and get grams of protein, carbs, and fat -- not just a calorie number.
Daily calories for maintain weight
2668 cal
Protein
170g
Carbs
330g
Fat
74g
Frequently Asked Questions
How is this different from just tracking calories?
Calories alone don't tell you what to eat -- two people hitting the same calorie number can end up with very different results depending on how much of it is protein. This splits your target into the actual grams of protein, carbs, and fat to hit.
Why does protein get set by bodyweight instead of a percentage?
A flat percentage of calories means your protein target swings with how much you're eating, which doesn't track muscle needs well. Protein scaled to bodyweight (around 1g per pound here) stays consistent whether you're in a deficit or surplus.
How accurate is the calorie number?
It's a real, standard estimate (Mifflin-St Jeor for BMR, scaled by your activity level) -- close for most people, but actual metabolism varies. Treat the number as a starting point and adjust based on your real weight trend over 2-3 weeks.