Macro Calculator

Finally know how much to eat to reach your goals

Most people are guessing.

They train hard…
They try to eat “healthy”…

But they’re still not sure if they’re eating too much, too little, or just not consistently enough.

That’s exactly why I created Monika’s Macro Calculator.

It gives you a clear starting point for:

your daily calorie target

your protein, carbs, and fats

numbers tailored to your body, activity, and goal

When you know your numbers, everything gets simpler.

More energy.
Better recovery.

Better results — without extremes or guilt.

Get a simple calorie + macro target based on your body, activity level, and goals.

Sex

Age

Height (cm)

Weight (kg)

Activity

Goal

Goal rate (% of bodyweight per week) Cut: 0.25–0.75% • Gain: 0.10–0.30%

0.50% Set to 0% for maintenance

Protein (g/kg)

Fat (g/kg)

BMR

—

kcal/day

TDEE

—

kcal/day

Target

—

kcal/day

Protein

—

— kcal

Carbs

—

— kcal

Fat

—

— kcal

Quick note: this gives you a starting point, not a perfect answer. Use it for 2–3 weeks, track how your body responds, then adjust if needed.