Fitness Macro Calculator

Calculator Mode

Standard Advanced

Choose between basic calculation or detailed macro customization.

Preferred Units

Metric Imperial

Select kg/cm (metric) or lbs/inches (imperial) for measurements.

My Primary Goal is

Lose Fat Build Muscle Maintain

Your fitness goal determines daily calorie targets.

Are you

Male Female

Gender affects base metabolic rate calculation.

Macro Split

Higher Carbs / Lower Fat Lower Carbs / Higher Fat

Resistance training?

Yes No

Resistance training affects protein requirements.

Activity Level Your daily activity level helps determine calorie needs.

FREE Macro Calculator