Macro Calculator
Use our Free Macro Calculator online to calculate your daily protein, carbs, and fat intake. Ideal Macro Calculator for men and women to plan nutrition goals.
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Enter your age, weight, height, activity level, and goals to calculate your daily macronutrient intake!
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| Protein | |
|---|---|
| Carbs | |
| Fat | |
| Sugar | |
| Saturated Fat | |
| Food Energy |
Note: The results below are the suggested amounts of macronutrients and food energy (Calories) you need to consume daily to maintain your weight. Each macronutrient amount is represented as a range of values.
The Macro Calculator on Calcify helps you estimate a daily breakdown of macronutrients — protein, carbs, and fats — based on your body stats and fitness target. Instead of only looking at total calories, this tool shows how to distribute those calories in a way that supports muscle gain, weight loss, athletic performance, or general maintenance. This style of planning is popular because it lets you eat with structure while still having flexibility in food choices.
For example, if you're looking to lose fat in a more gradual and sustainable manner, the Macro Calculator will estimate how many grams of protein you need to support muscle, how many carbs you need for energy throughout the day, and how many healthy fats to add to your diet to ensure proper nutrition. Now grocery shopping and meal prep have a purpose and seem less stressful! Use the Macro Calculator to create a nutrition plan that incorporates your calculated macros to correspond best with your goal, and then explore other free tools and resources for fitness and health on Calcify that can help track your progress over time!
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