Calories & Macros Calculator

Your targets

Goal: Maintain — based on Mifflin–St Jeor + activity

Calories
— kcal/day
Protein
— g/day
Carbs
— g/day
Fat
— g/day
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This Week’s Plan

Planner Summary

Swap any slot to rotate in a different unique recipe. This summary mirrors the planner panel.

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Macros 101

Protein rebuilds muscle; carbs fuel effort; fats support hormones and vitamins.

Hydration

Guide: ~30–35 ml/kg/day. Add ~500–1000 ml around workouts depending on sweat and duration.

Daily target: — ml

Important Note

The content on FreeFitFuel™ is for general fitness education only and isn’t a substitute for personalised medical advice. Consult a qualified professional before starting a new programme, especially if you have any health conditions or injuries. Stop any exercise that causes sharp pain, dizziness, chest pain, or unusual shortness of breath.