Macro Calculator
Splits your daily calories into protein, carbohydrate, and fat targets for your goal.
How this calculator works
Calories from Mifflin-St Jeor × activity, adjusted ±10-20% for the goal. Protein at 1.8 g/kg (within the 1.6-2.2 g/kg range supported by Morton et al. 2018 meta-analysis), fat at 27% of calories (AMDR 20-35%), carbs fill the remainder.
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