Macro Calculator
See how much protein, carbs, and fat to eat each day for your goal. Protein is set high to protect muscle during weight loss.
These are general estimates using the Mifflin-St Jeor equation and standard macro splits. They are not a meal plan or medical advice. For a personalized, doctor-guided plan, take the assessment or consult a licensed physician.
Good to know
What are macros?
Macronutrients: protein, carbs, and fat. Getting the split right, especially enough protein, helps you lose fat while keeping muscle.
How did you set my protein?
We use about 2 grams of protein per kilogram of body weight, a level research supports for preserving muscle during weight loss.
Do I need to hit these exactly every day?
Aim for close, not perfect. Consistency across a week matters more than any single day.
Do I have to count calories forever?
No. Many people use macros to learn portions, then eat more intuitively. A doctor-guided program can make this much easier.