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Macro Calculator

This calculator turns your daily calorie target into grams of protein, carbs, and fat, based on factors like your weight, activity level, and goal — matched to how you like to eat.

Assigned sex

The Macro Calculator is only an estimate of daily protein, carb, and fat targets based upon factors, including age, assigned sex, height, weight, activity level, and goal. The calculator may not accurately reflect the needs of individuals of a specific race/ethnic group, those with high muscle mass, pregnant women, children, the elderly, or those with specific health conditions. The calculator should not be used as a sole diagnostic tool.

The calculator does not determine eligibility for any weight-loss medications or treatments provided via &you. Consultation with a licensed healthcare provider is required to assess suitability for any medical treatment based on individual health and medical history.


How are macros calculated?


We calculate your TDEE with Mifflin–St Jeor, adjust for your goal (−20% for fat loss, maintenance, +10% for muscle gain), then split those calories by the diet preset you pick. Protein and carbs deliver 4 kcal/g; fat delivers 9 kcal/g.

Which diet split is right for me?


Balanced (30/40/30) is the default, safe for most. Higher protein (40/35/25) is easier for fat loss. Low carb (40/25/35) suits insulin sensitivity issues. Keto (25/5/70) is a specific therapeutic approach — not a casual choice.

Can I just hit my calories and ignore macros?


You can, but protein has the biggest independent effect on body composition. Hit your protein target, keep fat above 0.6 g/kg for hormone health, then fill the rest with carbs.

Prescription weight loss treatments

Sustainable weight loss takes more than medication — it starts with the right plan for your body and lifestyle.

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