Calorie & Macro Calculator
Find your daily calorie target and protein / carb / fat split based on your body stats and goal.
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calories / day to reach your goal
Protein
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0 kcal
Carbs
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0 kcal
Fat
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Hitting your protein target daily is the single biggest lever for muscle retention and growth.
Shop Whey Protein
Estimate based on the Mifflin-St Jeor equation. Individual needs vary — use this as a starting point and adjust based on real-world progress over 2-3 weeks.