Macro calculator
Calories decide whether you gain or lose weight; macros decide what that weight is made of. This calculator sets protein from your body weight, fat at a quarter of your calories and fills the rest with carbs.
Estimates from published population formulas, not a measurement or medical advice. Talk to a doctor or dietitian before a big change in diet or training, especially with a health condition.
Turn the number into a plan
GymiaFit logs every set, tracks your lifts, macros and body measurements over time, and builds your next workout with an AI coach. Free, no ads, no paywall.
Questions
How much protein do I need?
About 1.6–2.2 g per kg of body weight for people who lift. This calculator uses 1.8 g/kg to maintain or build and 2.2 g/kg on a fat-loss diet, where protein helps keep muscle.
Why is fat set at 25%?
A quarter of calories from fat covers hormone health and keeps meals satisfying, while leaving room for the carbs that fuel hard training.
Do I have to hit my macros exactly?
No. Hitting calories and protein most days matters far more than splitting carbs and fat to the gram.