Free tool

Macro Calculator

Split your calories into protein, carbs, and fat using evidence-based presets.

Target Calories

kcal

Body Weight

Macro Preset

0kcal

P 0gC 0gF 0g

Protein

150g

600 kcal · 30%

Carbs

200g

800 kcal · 40%

Fat

67g

600 kcal · 30%

Protein per kg: 1.9 g/kg

Build a meal plan

Distribute these macros across your meals

Recipes matched to your macros

~38g protein, ~500 kcal per meal

Read: How to Calculate Your Macros

Deep dive into macro calculations

Now you have your numbers

Read the complete beginner's guide to cutting, or browse our high-protein recipe collection to hit your targets.