Free Macro Calculator
Calculate your daily protein, carbs, fat, and calorie targets based on your body stats and goal. Uses the Mifflin-St Jeor formula — the most accurate method for active people.
Biological sex
kg
cm
yrs
Activity level
Goal
Want to understand the math? Read our macro calculation guide →
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You've got your numbers. Now let AI generate a full 7-day meal plan — 21 meals adjusted to your exact macros. Free to try.
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