Macro calculator

Find out how much carbs, protein and fat you need each day, then log what you eat to see how close you are.

1. Your daily targets

Sex

Age (years)

Height (cm)

Weight (kg)

Activity level

Goal

2. What you ate today, meal by meal

Meal

Food

Amount

Unit

Can't find your food? Add your own

Food name

Carbs per 100 g

Protein per 100 g

Fat per 100 g

Amount eaten (g)

Nothing logged yet. Choose a meal, pick a food and add the amount you ate.

3. Today vs. your targets

Estimates use the Mifflin-St Jeor formula. This is general guidance, not medical advice. Food values are approximate averages per 100 g (cooked unless noted). Foods that aren't in the list are estimated by Claude and saved on this device for next time. Piece, cup and spoon sizes are typical averages, so use grams when you want exact numbers.