Macro Calculator
Get daily calorie and macro targets in grams for your goal, based on the Mifflin–St Jeor equation and your activity level.
Frequently asked questions
How much protein do I need?
For active adults trying to build or keep muscle, about 1.6–2.2 g per kg of body weight (0.7–1 g per lb) is a common target.
How many calories are in a gram of each macro?
Protein and carbohydrates have 4 calories per gram; fat has 9.