Macro Calculator

Precision-crafted by FitLab's nutrition experts for optimal performance.

Weight (kg)

Height (cm)

Age

Gender

Activity Level

Goal

Training Days per Week

Your Nutrition & Activity Blueprint

FitLab Insights Powered by advanced metabolic and activity models.

Choose your preferred rate of progress. All calculations show training and rest day breakdowns.

* Results reflect evidence-based nutritional and activity guidelines.

Optimize your nutrition with precision. Tailor your macros for training and rest days to achieve your fitness goals with confidence.

Calculates protein, carbs, and fats based on your body and goals.

Adjusts calorie and macro needs for active and recovery days.

Supports fat loss, muscle maintenance, or weight gain goals.

Visualizes macro splits with research-backed calculations.