MACRO
STACK
.io
Calories · Macros · Your Goals
📋
Your Stats
Biological Sex
♂ Male
♀ Female
Age (years)
Height (inches)
Current Weight (lbs)
Activity Level
Sedentary — Little or no exercise, desk job
Lightly Active — Light exercise 1–3 days/week
Moderately Active — Moderate exercise 3–5 days/week
Very Active — Hard exercise 6–7 days/week
Extra Active — Very hard exercise + physical job
Weight Loss Goal
Slow & Steady — Lose ~0.5 lb/week
Standard — Lose ~1 lb/week
Moderate — Lose ~1.5 lbs/week
Aggressive — Lose ~2 lbs/week
CALCULATE MY CALORIES
⚖️
Calories & Macro Breakdown
Maintenance
Weight Loss
🔵 Maintenance Calories
cal/day
Tap to override your target
🔥 Weight Loss Calories
cal/day
Tap to override your target
Working from
— cal
Quick Presets
🥩 High Protein (40/30/30)
⚖️ Balanced (35/40/25)
🥑 Keto (30/15/55)
🏃 Endurance (25/55/20)
📊 Standard (30/40/30)
🥩 Protein
40%
0
g ·
0
kcal
🌾 Carbs
30%
0
g ·
0
kcal
🥑 Fat
30%
0
g ·
0
kcal
Total
100%
✓ Balanced
Protein
40%
Carbs
30%
Fat
30%
💡 Tip:
Drag the sliders to customize your macro split. Presets above set a starting point — High Protein is great for fat loss while preserving muscle.