Macro calculator

Calculate your protein, carb, and fat split for your goal.

Weight (kg)75kg

30–250 kg

Height (cm)175cm

120–220 cm

Age30

14–90

Sex

Goal

Activity level

Result

2633 kcal

For: Maintain

This estimates your daily calories and splits them into macronutrients: protein, carbs, and fat, based on your goal.

We use protein around 2 g per kg, fat around 25% of calories, and the rest as carbs — a solid base for most people.

FAQ

How much protein per day?

Between 1.6 and 2.2 g per kg of body weight covers most people who train.

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