Macro Calculator: Free TDEE & Fitness Tools
Calculate your macros, track your nutrition, and achieve your fitness goals with our free tools.
Macro Calculator
Calories
2633
kcal/day
Protein
165g
2.2g per kg
Carbs
296g
3.9g per kg
Fat
59g
0.8g per kg
Basal Metabolic Rate (BMR): 1699 kcal/day · Total Daily Energy Expenditure (TDEE): 2633 kcal/day
📲 Get Fit. For Free. No Apps Required.
Just open your browser and go. Our calculators work on any device — no downloads, no sign-ups, no spam. Punch in your numbers and get your personalized macros in seconds.
🍽️ How to Hit Your Macros Easily
🍗 Protein
Chicken, eggs, fish, Greek yogurt, tofu, whey
🌾 Carbs
Rice, oats, potatoes, pasta, fruit, beans
🥑 Fats
Avocado, nuts, olive oil, eggs, fatty fish
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