Our macro calculator uses your TDEE (Total Daily Energy Expenditure), body weight, and fitness goals to calculate the optimal macronutrient split. Whether you're cutting, bulking, or maintaining, get precise protein, carb, and fat targets in grams and percentages. Supports multiple diet types including balanced, low-carb, high-protein, and keto.
Balanced Diet (30/40/30)
Standard macro split suitable for most fitness goals. Good balance of all nutrients.
Input your gender, age, weight, and height for accurate BMR calculation.
Choose how active you are to calculate your TDEE (maintenance calories).
Select fat loss, maintenance, or muscle gain to adjust calories appropriately.
Choose a macro ratio preset (balanced, high protein, low carb, keto) or customize.
Macros are calculated based on your TDEE and adjusted for your goal. Protein is prioritized (1.6-2.4g/kg), fat is set at a healthy minimum (20-35%), and carbs fill the remaining calories. Each macro provides: Protein = 4 cal/g, Carbs = 4 cal/g, Fat = 9 cal/g.
Protein = Weight × Multiplier, Fat = Calories × Fat%, Carbs = Remaining Calories
Prioritize protein intake for muscle preservation during weight loss
Don't go below 20% fat to maintain hormone health
Adjust carbs based on activity level and training intensity
Track your macros for 1-2 weeks to build awareness
Weigh yourself weekly and adjust macros if progress stalls
Higher protein (2.2-2.4g/kg) is beneficial when cutting
Carbs are important for high-intensity training performance
Our free macro calculator determines your optimal daily macronutrient intake based on your TDEE, body weight, and fitness goals. Get personalized protein, carb, and fat targets in grams for weight loss, muscle gain, or maintenance. Supports multiple diet types including balanced, high-protein, low-carb, and keto.
To calculate macros for weight loss: First determine your TDEE, then create a 300-500 calorie deficit. Set protein high (1.8-2.2g per kg) to preserve muscle, fat at 25-30% for hormone health, and fill remaining calories with carbs. Our calculator automates this process based on your stats and goal selection.
For muscle gain (bulking), eat in a 200-500 calorie surplus above TDEE. Protein at 1.6-2g/kg supports muscle protein synthesis, while higher carbs (45-50%) fuel intense training and recovery. Fat at 25-30% maintains hormonal health. Our calculator provides exact gram targets for your bulk.
Common macro splits: Balanced (30/40/30 protein/carbs/fat), High Protein (40/30/30), Low Carb (35/25/40), Keto (20/5/75). The best ratio depends on your goal, activity level, and food preferences. Higher protein benefits fat loss, higher carbs benefit performance, keto works for some but not all.
Protein: 1.6-2.4g per kg body weight (higher when cutting). Carbs: Variable based on activity (2-6g per kg). Fat: 0.8-1.2g per kg or 20-35% of calories (don't go too low). Each gram provides: Protein 4 cal, Carbs 4 cal, Fat 9 cal. Our calculator balances these based on your selections.
Data sourced from trusted institutions
All formulas verified against official standards.