Macro Calculator
Calculate your daily protein, carbs, and fat targets for your fitness goal
Your Information
kcal
Calculated Output
Protein Target
165 g (30%)
Carbohydrates
220 g (40%)
Fats
73 g (30%)
Track your real steps and distance
Steps counts your steps automatically and shows your real distance, pace, and calories every day on iPhone and Apple Watch with zero manual entry.
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Macronutrient Energy Density
Protein = 4 kcal/g, Carbohydrates = 4 kcal/g, Fat = 9 kcal/g.
- •Higher protein preserves lean body mass during step and cardio training.
Frequently Asked Questions
How much protein do I need?▼
1.6 to 2.2g of protein per kg of bodyweight is optimal for active individuals.