Macro Calculator

Macro Calculator

Find your daily calorie & macro targets

Age must be between 16 and 90.
Please enter a valid weight.
Please enter a valid height.
Heads up: Building muscle means gaining some body fat too. Most people are better off doing a cut for the first 8 weeks — get lean first, then build. If you're already lean and ready to build, select Muscle gain / performance and continue.
Daily Calorie Target
0 kcal

We've adjusted your calories up to protect your metabolism. Focus on food quality and consistency.

ProteinHit this every day
0g
Carbs
0g
Fats
0g

These are your starting macros. We start lower on purpose — ancestral eating is high in fat and easy to underestimate. If your energy or performance drops, add 100-200 calories to your daily target and hold it there.

If your primary focus is hormone health, start with the set calories and see how you go. If your cycle, sleep, or energy is affected, add 100-200 calories to your daily target and hold it there.

This calculator is for educational purposes only and not a substitute for personalised medical or nutritional advice.