Calorie & Macro Calculator
OptimumFusion
Find your daily calories and macros
Based on your stats and activity, this gives you a starting point for calories and a protein / carb / fat split. Adjust from there based on how your body responds.
Male
Female
years
cm
kg
Desk job, little to no exercise
Train 3–5x per week
Train 6–7x per week
Physical job + daily training
Lose fat
Maintain
Build muscle
2450 kcal / day
Protein
180 g
Carbs
245 g
Fat
75 g
This is a starting estimate, not a medical recommendation. If you have a health condition or specific dietary needs, check with a doctor or dietitian before making major changes.