Free Tool
Macro Calculator
Find your daily calories and macro targets in seconds, then build a meal pack that hits them without the meal prep.
Your details
Your daily targets
1,961calories / day
Protein196g · 40%
Carbs147g · 30%
Fat65g · 30%
Resting burn (BMR)
1,783 cal
Maintenance (TDEE)
2,451 cal
Recommended: 10 Meal Pack
Based on 1,961 calories a day for fat loss, our meals average 400-550 calories with 35-45g of protein — a great fit for hitting 196g of protein daily.
Estimates use the Mifflin-St Jeor equation. They're a starting point, not medical advice — adjust based on real-world results, or check with your physician or dietitian.