Kamal's Tools · Precision
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Macro Calculator

A proper macro calculator: it uses your body fat percentage when you have it (far more accurate than weight alone), lets you control exactly how aggressive your deficit or surplus is, and can split your carbs between training and rest days — the same approach used in real coaching plans.

Step 1

Your Stats

Yes, I know it
No / skip this

Knowing your body fat % lets us calculate from lean body mass (Katch-McArdle) instead of total weight (Mifflin-St Jeor) — this is meaningfully more accurate for anyone leaner or heavier than average.

Step 2

Activity & Goal

Mild
Moderate
Aggressive
Balanced
Higher Protein
Lower Carb

Energy Breakdown

BMR–
TDEE (maintenance)–
Target Calories–
Adjustment–
Estimated weekly change–

Macro Split

Daily Targets

Protein–
Carbohydrates–
Fat–
Fibre (minimum)–
Water (minimum)–