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Personalized Macro Calculator for Fat Loss & Muscle Gain

Personalized Macro Calculator for Your Fitness Goals

Know what to eat — without guessing. Get daily calories + macros for fat loss, muscle gain, or maintenance in under 60 seconds.

⚡ No signup needed 🎯 Calories + Macros 🧠 Flex Mode optional 📏 Imperial/Metric

Calculate Your Macros

Choose the unit system you prefer. The calculator converts automatically.
Flex Mode nudges weekend calories up while keeping weekdays slightly lower.
Mild Standard Aggressive
Standard is a solid default for most people.

Customize Macro Percentages

Must total 100%. If it’s slightly off, we auto-normalize. If it’s way off, we’ll warn you.
Total: 100%

Disclaimer

Educational use only. This calculator does not replace medical advice. Consult a healthcare professional before starting any nutrition or fitness program.

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Disclaimer 

Results may vary. Always consult with your physician before starting any fitness or nutrition program.