Duck
Lifter
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Macro
Calculator
Calculate your
one-rep max.
Macro Calculator
KG
LB
MALE
FEMALE
Current Weight
- 1
kg
+ 1
BASIC
ADVANCED (BF%)
Height
- 1
cm
+ 1
Age
- 1
yrs
+ 1
Activity Level
Sedentary
Office job, little to no exercise
Lightly Active
Light exercise 1-2 days/week
Moderately Active
Moderate sport 3-5 days/week
Very Active
Hard exercise 6-7 days/week
LOSS
MAINTAIN
GAIN
Target Daily Intake
2482
kcal
Protein
144
g
Fats
64
g
Carbs
333
g