🧮 Free Macro Calculator
Enter your details to instantly get your personalized daily calorie and macro targets.
Nutrition Essentials
Protein First
Aim for 0.8–1g of protein per pound of bodyweight. It keeps you full, builds muscle, and boosts your metabolism.
Hydrate Properly
Drink at least 35ml per kg of bodyweight daily. Dehydration reduces athletic performance meaningfully.
Meal Timing
Eat your largest carb meals around workouts. Pre-workout fuel = performance. Post-workout = recovery.
Eat the Rainbow
Each colour in vegetables represents different phytonutrients. Aim for 5+ different colours every day.
Cut Ultra-Processed
Ultra-processed foods make up a large share of typical diets and are linked to higher rates of chronic disease.
Plate Method
Fill half your plate with vegetables, a quarter with protein, and a quarter with complex carbs every meal.
Sample High-Protein Day
Sample Daily Plan — ~2,200 kcal | ~180g Protein
Breakfast — Protein Oats with Berries
Rolled oats, whey protein, almond milk, blueberries, chia seeds
Morning Snack — Greek Yogurt & Almonds
Full-fat Greek yogurt, raw almonds, honey drizzle
Lunch — Grilled Chicken & Quinoa Bowl
Chicken breast, quinoa, roasted broccoli, olive oil, lemon
Pre-Workout — Banana & Peanut Butter
1 large banana, 2 tbsp natural peanut butter
Dinner — Salmon with Sweet Potato & Greens
Baked salmon fillet, roasted sweet potato, spinach salad
Evening Snack — Cottage Cheese & Walnuts
Low-fat cottage cheese, crushed walnuts, cinnamon
Sample plan for illustration — individual needs vary. Use the calculator above for personalized targets.