Macro Calculator
Calories tell you how much to eat; macros tell you what to eat. Protein drives muscle repair and satiety, carbs fuel training, and fats support hormones. Enter your daily calorie target (grab it from our TDEE calculator) and body weight to get gram targets for each macro.
Daily macro targets
Protein
126g
Carbs
212g
Fat
94g
Protein set first (1.8g per kg body weight); remaining calories split between carbs and fat.
Which split should I pick?
Balanced works for most beginners. High-protein suits anyone cutting weight or building muscle — protein preserves lean mass in a deficit. Lower-carb can help if you train less intensely or simply prefer fattier foods. The best split is the one you can stick to for months.
Track it daily
Targets only work if you measure against them. StrideFit's free nutrition tracker lets you log meals and watch your macros fill up through the day.
Hit your macros every day
Join StrideFit free and track protein, carbs, and fat.