Athletiq Calcs

Nutrition

Macro Calculator

Split your daily calories into protein, carbohydrates and fat based on your body weight and primary goal.

Daily calories

Body weight (kg)

Goal

Enter your calories, weight and goal to get a suggested macro split.

Related calculators

Daily Calorie Intake
BMR and TDEE

How it works

The calculator uses your body weight to set protein and allocates a portion of your calories to fat. The remaining calories are assigned to carbohydrates. Ratios are adjusted according to your goal.

How to interpret the results

Use the macro targets as a starting point. Track performance, recovery and adherence, then adjust slightly if needed. Consistency matters more than hitting exact numbers every single day.

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