Free Nutrition Calculator

Macro Calculator

Calculate daily protein, carbs, and fat targets from body size, activity level, and goal. Use the result as a starting point for nutrition planning.

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How are macros calculated?

This calculator first estimates TDEE, then distributes calories across protein, carbs, and fat based on the selected goal. Protein is set by body weight, fat is set as a percentage of calories, and carbs fill the remaining calories.

How much protein do I need?

This calculator uses about 2.2g/kg for fat loss, 1.8g/kg for maintenance, and 2.0g/kg for muscle gain. Read the macro tracking guide for more context.

How does Budy handle this?

Budy's AI meal planner calculates macros during onboarding and generates recipes that align with the targets.