Macro Calculator — Find Your Daily Protein, Carbs & Fat
Calculate your ideal daily protein, carbs and fat intake free with the Fitwithmee macro calculator, tailored to your goal and activity level.
Your Metrics
Enter your physical parameters
Macro Targets
Daily nutrition goals
Enter details to see your macros
What are macros, and why do they matter?
"Macros" is short for macronutrients — protein, carbohydrates and fat, the three nutrients that make up the calories in everything you eat. While total calories decide whether you gain, lose or maintain weight, the split between these three decides how much of that change is muscle, energy and recovery versus just the number on the scale.
Enter your age, weight, height, activity level and goal above to get a personalised daily target for calories, protein, carbs and fat.
How to use your macro targets
- Protein: supports muscle repair and growth — prioritise hitting this number daily, especially if you train regularly
- Carbohydrates: your main fuel source for training — adjust up on harder training days, down on rest days if needed
- Fat: essential for hormone health — don't drop it too low even on a cutting phase
- Tracking: Track for 1-2 weeks using a food app to see how your current intake compares to your target
Get a plan built around your macros
Numbers are only useful if you can turn them into real meals you'll actually eat. A Fitwithmee nutrition coach builds a full meal plan around your macro targets, your food preferences and your schedule — see our nutrition plans.