Macro Calculator
Calculate your daily protein, carb, and fat targets based on your TDEE and fitness goals. Multiple diet splits available.
Daily Calories
2,244
TDEE: 2,744 · 500 cal deficit
Protein
168g
30% · 673 cal
Carbs
224g
40% · 897 cal
Fat
75g
30% · 673 cal
Calorie Split
ProteinCarbsFat
Protein per kg: 2.1g/kg
Protein per lb: 1.0g/lb
Frequently Asked Questions
What are macros?+
Macronutrients (macros) are the three main nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps you control body composition, not just total calories.
How much protein do I need?+
For muscle building: 0.7-1.0g per pound of body weight. For maintenance: 0.5-0.7g per pound. For weight loss: 0.8-1.2g per pound (higher protein preserves muscle during a deficit).
Which macro split should I choose?+
Balanced (30/40/30) works for most people. High protein (40/35/25) is best for muscle building. Low carb (40/20/40) works if you feel better on fewer carbs. Keto (30/5/65) is very low carb for those adapted to ketosis.
Do I need to hit exact macro numbers?+
No. Aim for ±5g on protein (most important), and be flexible with carbs and fat. Hitting your calorie target matters most, followed by protein. Carbs and fat can flex based on preference.