Macro Calculator

Turn your calorie target into protein, carb, and fat targets — adjusted for your goal.

Daily calories (TDEE)

Don't know your TDEE? Calculate it first

Goal

Macro split

What Are Macros?

Macronutrients are the three nutrients your body needs in large amounts. Each gram carries a fixed calorie value:

Protein — 4 cal/g. Builds and repairs muscle.

Carbohydrates — 4 cal/g. Primary fuel for training.

Fat — 9 cal/g. Hormones, cell health, fat-soluble vitamins.

Which Split?

Balanced (30/40/30): good default for most people
High protein (40/35/25): best for muscle building and cuts
Low carb (35/20/45): for those who thrive on less carbs
Keto (25/5/70): for strict ketogenic dieters

Don't know your TDEE? Calculate it first.

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