Macro calculator

Daily calories come from the Mifflin-St Jeor equation times your activity level, adjusted for your goal (−500 kcal to lose, +300 kcal to gain).

Calories are split by goal — weight loss 40/30/30, muscle gain 30/25/45, otherwise 30/30/40 (protein/fat/carbs) — at 4 kcal per gram of protein or carbs and 9 per gram of fat.