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Macro & Protein Calculator

Daily protein, carbs, fat — by goal.

Sex

Age

Weight (kg)

Height (cm)

Activity Level

Goal

Daily Calorie Target

2507

kcal · BMR 1618 · TDEE 2507

Protein (30%)

188g

2.69 g/kg body weight

Carbs (45%)

282g

Fat (25%)

70g

Estimates use Mifflin-St Jeor BMR + activity factor. Actual needs vary; consult a dietitian for medical conditions or competitive sport.

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