Daily Nutrition / Macro Calculator

Convert calories into protein, carbs, and fats.

Your inputs

Gender

AgeyearsHeightcmCurrent weightkg

Activity & goal

Activity levelTraining 3-5 days per weekGoalControlled deficit while protecting training quality

Result

Calories

2233 kcal/day

Goal-adjusted target from estimated maintenance.

Protein

150 g

Higher protein supports muscle retention and satiety.

Carbohydrates

269 g

Fuel for training and daily performance.

Fats

62 g

Around 25% of calories for hormonal and dietary support.

This macro split prioritizes protein, keeps fats adequate, and assigns remaining calories to carbohydrates.

Macros are a practical target, not a precision requirement every day.