Free tools · Nutrition & Energy
Macro Calculator
Free · No signupProtein, carb, and fat targets from your TDEE and goal — cut, maintain, or lean bulk. Grams per day.
Your stats
Goal
Daily calories
2755kcal
Protein first, fat ~25%, carbs fill the rest
BMR
1778 kcal
TDEE
2755 kcal
Protein
144 g
Protein
144 g
576 kcal
Carbs
372 g
1488 kcal
Fat
77 g
693 kcal
Questions
How much protein should I eat?
This tool uses about 1.8–2.2 grams per kilogram, higher on a cut. That is a common lifting range, not a medical prescription.
Do macros freeze after I calculate them?
Not in Hammr. The app’s Adaptive Macros keep updating from recovery, weight trend, and activity after the survey seeds a starting point.
Is this medical advice?
No. These calculators are for wellness and fitness planning only. Talk to a physician before changing how you eat or train.
Related tools
TDEE Calculator
Estimate total daily energy expenditure from Mifflin-St Jeor, Harris-Benedict, or lean-mass formulas. Free, no signup.
Protein Calculator
Daily protein in grams from body weight and goal — cut, maintain, or lean bulk — plus a per-meal split.
Cutting Calculator
Calorie and protein targets for a fat-loss phase, plus an estimated weekly rate that protects training.
Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.