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Almost no movement, only home–store
Around 5,000 steps or workouts 1–2 times/week
Around 10,000 steps or workouts 3–4 times/week
Physical work or 10,000+ steps daily
10,000 steps + workouts 4 times/week for 60 min
Instant Macro Breakdown
Fill in basic info and activity to see your ratio
g/kg
Enable Health Rebalancing
If needed, the calculator will automatically reduce/increase fat intake to ensure carbohydrates make up at least 50% (±5%) of your daily calories, in line with general healthy eating guidelines.