Macro Calculator

Daily protein, carb and fat targets for your goal. Free, no signup.

2,370kcal/day
Protein
150 g
Carbs
294 g
Fat
66 g

Based on a maintenance TDEE of 2,633 kcal/day, adjusted for your goal.

Your goals. Your pace. Your buddy.

Track your meals, movement and progress in a chat that remembers you. Type, speak or send a photo to log a meal. Share your goals and preferences so Pebbli can offer support that fits your everyday routine.

Meet your food & fitness buddy

How are my macros calculated?

We estimate your maintenance calories (Mifflin-St Jeor × activity), adjust them for your goal (−20% for fat loss, −10% for recomposition, +10% for muscle gain), set protein at 1.8–2.2 g per kg of body weight depending on the goal, put 25% of calories into fat, and give the remainder to carbs.

How much protein do I need?

For body recomposition the evidence supports roughly 1.6–2.2 g of protein per kg of body weight per day. Cutting pushes you toward the top of that range. Protein protects muscle while you're in a calorie deficit.

What is body recomposition?

Losing fat and building (or at least keeping) muscle at the same time. It works best with a small calorie deficit, high protein, and consistent resistance training, and it's the goal Pebbli is built around.

Do I have to hit my macros exactly every day?

No. Calories and protein matter most; carbs and fat can flex. Consistency over weeks beats precision on any single day, which is why the tracking method you can actually stick to matters more than the perfect split.

Start from your maintenance calories

Not sure about your baseline? The TDEE calculator estimates how many calories you burn per day, the number these targets are built on.