Macro Calculator

Calculate your daily macros: protein, carbs and fat. This calculator runs on the same engine SisuLift uses to set nutrition targets in the app.

Sex

Age

Height (cm)

Weight (kg)

Body fat % (optional)

If you know your body fat percentage, the result gets noticeably more accurate.

Daily activity

Do not count workouts here, they are asked separately.

Workouts per week

Goal

Fill in your age, height and weight to see your results instantly.

Results are estimates intended for healthy adults. They do not replace advice from a doctor or dietitian.

Same calculation as the SisuLift app's adaptive calorie target.

Examples

Person	Calorie target	Protein	Carbs	Fat
70 kg Female, 40 y, 165 cm, Lightly active daily life, 2 workouts/week	1,920 kcal	140 g	221 g	53 g
80 kg Male, 30 y, 180 cm, Lightly active daily life, 3 workouts/week	2,540 kcal	160 g	315 g	71 g
60 kg Female, 25 y, 168 cm, Active daily life, daily walking, 4 workouts/week	2,110 kcal	120 g	275 g	59 g
95 kg Male, 45 y, 185 cm, Desk job, little movement, 2 workouts/week	2,450 kcal	190 g	270 g	68 g

Figures are calculated with the same engine as the calculator above, without body fat percentage (Mifflin-St Jeor).

From calculator to practice

Macros are easy to calculate. Hitting them every day is the hard part.

SisuLift tracks your macros meal by meal and shows where your day stands at a glance.

Barcode scanning, photo recognition and saved foods for logging
Macro targets update when your weight or goal changes
Training and nutrition in one app instead of two separate ones

Take your targets to SisuLift→

The free tier needs no card.

How the macros are calculated

The calculator first sets your calorie target from your expenditure and goal. Protein is set at 2.0-2.2 grams per kilo of body weight: enough for muscle growth according to research, and protective of muscle during weight loss. Fat gets about a quarter of your calories, since it is needed for hormone function.

Carbs fill the remaining calories. The order is deliberate: protein and fat minimums matter most for health and muscle, while carbs flex with your training volume.

How to use your macros

Start by hitting your protein and total calories instead of chasing perfection in every macro. Protein and calories drive most of your results; the carb-to-fat ratio is fine-tuning.

Log your meals for a few weeks to see how close your normal eating lands. SisuLift calculates the same macros automatically and tracks your intake for you.

Frequently asked questions

What are macros?

Macronutrients, or protein, carbohydrates and fat, are the nutrients your body gets energy from. Each has its own role: protein builds muscle, fat supports hormone function and carbs fuel your training.

What macros should I use for weight loss?

What matters most is a calorie deficit and enough protein, about 2.2 g per kilo of body weight. The remaining calories can be split between carbs and fat by preference, as long as fat stays at least around a fifth of calories.

How much protein should my macros include?

For someone who trains, 1.6-2.2 grams per kilo of body weight. The calculator uses 2.0-2.2 g/kg depending on your goal. Research shows no extra muscle-building benefit beyond that.

Do I need to time carbs around my workout?

Total intake matters far more than timing. If you train hard, carbs before and after training can help performance, but it is the daily total that shows up in your results.

What is the easiest way to track macros?

Logging meals in an app with a food database. In SisuLift you can log by barcode, photo or your own saved foods, and see your daily macro status at a glance.

The calculator gives you a number. SisuLift keeps it up to date.

Program, weights, nutrition and recovery in one app. The free tier needs no card, and the 14-day trial needs no card either.