Physical
Macro Calculator
Get a starting point for daily calories and macros. Adjust based on real-world results over 2–3 weeks.
Your details
Your daily targets
Maintenance calories
2,172 kcal
Maintain target
2,172 kcal
Protein
122g
Carbs
268g
Fat
68g
Estimates use Mifflin–St Jeor BMR. Adjust by ±10% after 2 weeks based on your results.