Macro Calculator
Get a daily calorie target plus protein, carbs and fat — protein-first, with a pace that's safe to sustain. The same engine powers FitAI plans.
Why protein-first?
Protein preserves muscle in a deficit, supports growth in a surplus and keeps you full. We set it from your body weight (1.4–1.8 g/kg) before splitting the remaining calories.
What if the plan feels too strict?
Then it's wrong. Our pacing is capped at safe rates, and inside FitAI the coach softens targets after hard weeks instead of punishing you — consistency beats perfection.
Want a full plan built around these numbers?
Take the free 2-minute quiz — get calories, macros and a coach that adapts them to your real progress.
Build my free planThese calculators are for general wellness information only and are not medical advice. Consult a physician before major changes to diet or exercise.