Macro Calculator
Work out your daily protein, carbs and fat.
Don't know your calories? Calculate on TDEE
1.8 g/kg protein, 1.0 g/kg fat. Carbs fill the remaining calories.
Macros are estimates based on your inputs. Protein needs are typically 1.6-2.2 g per kg of body weight. Fat should generally not drop below 0.6 g per kg for hormonal health.
Estimates only. Consult a healthcare professional for personalised advice.
What I actually use
Hitting macros means weighing your food at least at first - eyeballing portions is why most plans fall apart. The scale is the one I've used for years, and Cronometer is where I actually log everything.
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