Macro Calculator

Current weight drives calorie needs. Goal weight drives protein. Use these estimates as a starting point, then adjust from real-world progress.

Unit system

Age

Sex for equation

Height (ft)

Height (in)

Current weight (lb)

Activity level

Goal weight (lb)

Goal weight is used for protein only. Current weight is used for calorie needs.

Protein setting

Results update automatically as you change values.

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