Protein
Helps repair and maintain muscle, supports recovery and can help you stay full.
FREE FITRAH STRONG TOOL
Daily Calorie &
Macro Calculator
Get a practical starting point for how many calories, grams of protein, carbohydrates and fats to aim for each day.
Fitrah Strong is created for Muslim men and women, and this free tool may be used by adults of all backgrounds.
YOUR DETAILS
Calculate your targets
YOUR RESULTS
A clear target makes consistency easier.
Enter your details to see your estimated maintenance calories, goal calories and a full daily nutrition breakdown.
THE BASICS
What are macros—and why do they matter?
Macros is short for macronutrients: the nutrients your body needs in larger amounts. Calories affect whether body weight tends to rise, fall or stay steady. Your macro balance also influences energy, fullness, recovery and muscle retention.
Carbohydrates
Your body’s preferred fuel for strength training, walking and everyday activity.
Fats
Support hormones, brain health and absorption of fat-soluble vitamins.
GOOD TO KNOW
How to use your estimate
How are my calories calculated?
We use the Mifflin-St Jeor equation to estimate your resting energy needs, then multiply that number by your selected activity level. Fat loss subtracts about 500 calories per day, maintenance keeps the estimate steady, and gradual muscle gain adds about 250 calories.
What do Balanced, Low Fat, Low Carb and High Protein mean?
Each option distributes the same goal calories differently across protein, carbohydrates and fat. None is automatically best for everyone. Choose the approach that fits your health needs, training, food preferences and ability to stay consistent.
Should I hit every number exactly?
No. Treat the results as a starting range. Consistency matters more than perfect precision. Aim to stay close to your calories and protein while allowing carbohydrates and fats to flex around your preferences.
When should I adjust my targets?
Follow the estimate consistently for two to four weeks and watch your weight trend, energy, hunger, training and recovery. If progress does not match your goal, make a small adjustment or consult a registered dietitian.