Macro Calculator
Daily protein, carbs, and fat based on your body weight, goal, and training intensity. Get a starting point — adjust from there based on real-world results.
Your inputs
Enter your weight and click Calculate
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TDEE Calculator
Total daily energy expenditure
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BMR Calculator
How many calories you burn at rest
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Calorie Deficit Calculator
How many calories to lose weight
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Protein Intake Calculator
Daily protein target
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Ideal Weight Calculator
Healthy weight for your height
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1RM Calculator
One-rep max from any rep count
Educational tool. The numbers here are estimates based on population averages. Your actual needs depend on genetics, body composition, medical conditions, sleep, and other factors this calculator can't measure. Use the output as a starting point, track your weight and energy for 2–3 weeks, and adjust accordingly. If you have a medical condition (thyroid disorder, diabetes, eating disorder history, pregnancy), consult a registered dietitian before changing your intake.