Macro Calculator

1. Calculate your TDEE from body stats or enter it manually.
2. Select your weight goal: lose, maintain, or gain.
3. View your target calories based on your goal.
4. Compare four macro presets with visual breakdowns.
5. See exact grams of protein, carbs, and fat for each preset.
6. Choose the split that aligns with your diet and training.

How Macro Calculations Work

Macronutrient calculations start with your total calorie target, derived from your TDEE adjusted for your weight goal (deficit for loss, surplus for gain). Your calorie target is then divided among protein, carbohydrates, and fat based on your chosen ratio.

To convert from calories to grams: divide protein and carb calories by 4 (each gram provides 4 calories), and divide fat calories by 9 (each gram provides 9 calories). For example, on a 2000-calorie balanced diet (40/30/30): 800 cal carbs = 200g, 600 cal protein = 150g, 600 cal fat = 67g.

This calculator uses the Mifflin-St Jeor equation (the most accurate BMR formula) to estimate TDEE when calculating from body stats. It then applies your selected activity multiplier and goal adjustment to determine your target calories. You can also enter your TDEE directly if you already know it from our TDEE Calculator or another source.