About this calculator
A macro calculator splits daily calories into protein, carbohydrate, and fat gram targets from a goal profile.
Who should use it: Adults coordinating nutrition with calorie goals.
When to use it: Use it after TDEE/calorie targets are set and you choose a macro style.
Macros from TDEE and goal
TDEE comes from BMR × activity (Mifflin-St Jeor, or Katch-McArdle when body fat % is provided). Goal deltas: maintain 0, fat loss −500, lean bulk +250, aggressive cut −750. Protein preferences: 1.2–2.4 g/kg (lean mass when BF% is known).
Step-by-step
Enter biometrics
Age, sex, height, weight, and optional body fat %.
Choose activity and goal
Activity sets TDEE; goal adjusts daily calories.
Set protein and fat
Pick a protein preference and fat % of calories; carbs fill the rest.
Review grams and ratios
See daily calories plus protein, carbs, and fat in grams and calories.
Worked example: Male maintain macros
30 years, 5'10", 170 lb, moderate activity, maintain, moderate protein, 30% fat.
- TDEE ≈ 2,693 kcal/day
- Protein ≈ 77.1 × 1.6 ≈ 123 g
- Fat ≈ 30% of calories ≈ 90 g
- Carbs fill remaining calories
About 2,693 kcal with a higher-protein, balanced carb/fat split.
How to interpret the result
Protein grams often scale with body weight; remaining calories divide between carbs and fat per your preference.
Key definitions
- Macros
- Protein, carbohydrates, and fat — the calorie-providing nutrients.
- TDEE
- Estimated daily calorie burn including activity.
- Protein preference
- Target grams of protein per kilogram of body (or lean) mass.
Common use cases
- Fat-loss meal planning
- Lean bulk targets
- Tracking macros from TDEE
Tips
- Hit protein first, then set fat in a comfortable 20–35% band.
- Recalculate after meaningful weight or activity changes.
- Use weekly average weight, not day-to-day noise, to judge progress.
Common mistakes
Setting fat so high that carbs go negative
Fix: Lower fat % or protein preference until carbs remain positive.
Copying someone else’s split
Fix: Anchor to your TDEE and training volume, then adjust.
Ignoring adherence
Fix: A slightly imperfect split you can follow beats a perfect one you abandon.
Limitations
- Not medical nutrition therapy.
- Medical conditions may require clinician-set macros.