Calculate your daily protein, carb and fat targets.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
Our Macro Calculator determines your ideal daily intake of protein, carbohydrates, and fats. This tool uses your biological sex, age, weight, height, and activity level to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). With this foundation, it then calculates the precise macronutrient breakdown needed to support your fitness goals, whether that's fat loss, muscle gain, or weight maintenance.
The results provide specific gram targets for protein, carbs, and fats, alongside your recommended caloric intake. Understanding these numbers is crucial for effective nutrition planning. For instance, higher protein targets support muscle repair and growth, while carbohydrate intake fuels your workouts. Use these figures as a starting point to guide your food choices and portion sizes, aligning your diet with your training efforts.
To act on your macro results, begin tracking your food intake using a reliable app or journal. Aim to consistently hit your protein target, and adjust carbs and fats based on your energy levels and how your body responds. Remember, these are guidelines, not strict rules. For personalized advice on integrating this into your lifestyle and optimizing your nutrition strategy, book a free guided tour of RPM Gym and speak with our expert trainers.
Macronutrients — protein, carbohydrates and fat — are the three nutrients that supply calories. Hitting your macro targets shapes body composition.
Yes. Bring your result to a free tour or coaching conversation, and the RPM team can help connect it to a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.