Check this Free Body Build Calculator and Macro Calculator for Weight Loss or Muscle Gain gaols.
https://web-hobbies.com/en/tools/macro-calculator/body-build-calculator/
Get to know your macronutrients by calories per meal: carbs, protein & fat percentages you need, based on your age, gender, weight, height, activity level and goal.
You can also adjust the macro results based on how much meals you eat per day and protein level.
https://web-hobbies.com/en/tools/macro-calculator/body-build-calculator/