Macro calculator
Turn a daily calorie target into protein, carbs and fat. It sets protein first to keep you full and protect muscle, then fills the rest, the same way the forme app does.
Macro calculator
Daily calories
Bodyweight
Approach
YOUR DAILY MACROS
144 g
Protein · 29%
194 g
Carbs · 39%
72 g
Fat · 32%
Protein is set first to keep you full and protect muscle, then carbs and fat fill the rest of your calories. Hit protein consistently and the rest can flex.
Track these without weighing food
forme sets your macros and tallies them from a barcode scan, a meal photo or a quick description. No scales, no typing grams.
How are macros calculated?
Protein is set from your bodyweight (around 1.6 to 2.2g per kg), fat from a sensible range (0.6 to 1.3g per kg depending on approach), and carbohydrates fill whatever calories are left. Protein has 4 calories per gram, carbs 4, and fat 9.
What is the best macro split?
There is no single best split. For most goals a higher-protein approach works well because protein keeps you full and protects muscle. Carbs and fat can flex to your preference once protein is set.
Do I need to hit them exactly?
No. Treat protein as the target to hit and let carbs and fat fall roughly into place. Consistency matters far more than precision.