Calculators Tool
Calorie & Macro Calculator
Daily calorie target with protein, carbs, and fat breakdown for your goal.
Privacy-first workflows
Fast and simple
100% Free, no signup
Daily target
2507
kilocalories per day
Protein
188g
30%
Carbs
251g
40%
Fat
84g
30%
Daily maintenance: 2507 kcal. Adjust portions across meals to hit your target consistently for 2–4 weeks before evaluating progress.
How it works
How to plan your macros
STEP 01
Enter age, gender, height, weight, and activity level.
STEP 02
Pick a goal (lose, maintain, or gain).
STEP 03
Choose macro split (balanced, low-carb, high-carb, or keto).
STEP 04
Hit the daily protein, carb, and fat targets across your meals.
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