Nutrition Tool
Macro Calculator
Calculate your daily calories, protein, carbs and fat targets for fat loss, maintenance or muscle building. A useful starting point instead of guessing every meal like a confused raccoon.
Your Targets
Daily Macros
Estimated Targets
Calories
2500
Protein
160g
Carbs
280g
Fat
75g
Macro Guide
Simple macro targets beat guessing.
Use these numbers as a starting point. Track your body weight and training performance for 2-3 weeks, then adjust if needed.
Nutrition Basics
Macros give your goal structure.
Calories control weight change. Protein supports muscle recovery and retention. Carbs fuel training. Fats support general health and hormones. You do not need to be perfect, but having targets makes nutrition easier than guessing every meal.