Macro calculator

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1 Calories

Sex
yrs
Height
cm
ft
in
kg
Goal
kcal

2 Macro method

1.2 RDA×1.51.6 plateau*2.2 upper3.1 lean cut
15%20–35% AMDR45%

*Morton et al. 2018: gains in lean mass plateaued around 1.6 g/kg/day on average, with 2.2 g/kg covering most individuals. Protein auto-adjusts to your goal until you move the slider.

Splits shown as protein / carbs / fat % of calories. Read about this diet →

3 Meals

Meals per day

Macro Facts

—
Calories–
Protein– g
per kg body weight–
Carbohydrate– g
Fiber target (14 g / 1000 kcal)–
Fat– g
Saturated fat (<10% kcal)–
ProteinCarbsFat
Per mealkcalPCF
Turn this into a meal plan →

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