Macro Calculator
Get personalised daily targets for protein, carbs, and fat based on your body and goals.
Quick answer
Use this calculator as a starting target, then adjust from real weekly progress. The best macro plan is the one you can log consistently.
- Protein starts at 2g/kg
- Calories adjust by goal
- Save targets inside LumaFit
Daily Calories
2,711
TDEE: 2,711 cal
160g
Protein
640 cal
365g
Carbs
1460 cal
68g
Fat
612 cal
How macros are calculated
Protein is set at 2g per kg of bodyweight — the evidence-based recommendation for active individuals. Fat is set at 0.85g per kg for hormone health. Carbs fill the remaining calories.
Track your macros
Use LumaFit's free nutrition tracking to log your meals and hit your macro targets every day. Barcode scanning, food search, and saved meals make it fast and easy.
Get this calculator on the go
Download LumaFit and access the Macro Calculator plus workout tracking, nutrition logging, and AI coaching — all in one app.
Your next step
Build a routine that works in real life.
Bring your training, nutrition, programmes and progress together in LumaFit.