Macronutrient calculator.

Calculate optimal daily protein, carbohydrate, and fat targets tailored to your body composition and calorie goals.

Nutrition Inputs
Set your daily caloric ceiling, weight, and strategy
Physique Goal

Select your goal

(-750 kcal)

(-500 kcal)

(0 kcal)

(+300 kcal)

(+600 kcal)

Adjust in 50 kcal increments

kg
Macronutrient Distribution
Daily gram and caloric targets calibrated to your fitness strategy

Protein

165g · 660 kcal

30%

Carbohydrates

275g · 1,100 kcal

45%

Dietary Fats

68g · 612 kcal

25%

1.0 g / lb

Protein Density

34g / day

Daily Fiber Target

68g (≥50g min)

Endocrine Fat Floor