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Our calculators use standard mathematical formulas and are tested for accuracy. Results are precise and reliable for most practical applications.

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Macro Calculator - Multiple Calculators

Macro Calculator

Calculate daily protein, carbs, and fat targets from your TDEE. Goals: lose, maintain, gain.

Your Goals

Daily Calories (TDEE)

Use our Calorie Calculator to find your TDEE

Goal

Macro Split (%)

Protein

Carbs

Fat

Must total 100%. Common: 30/40/30 or 40/30/30

Your Results

Daily Calories--

Protein-- g

Carbs-- g

Fat-- g

Protein: 4 cal/g, Carbs: 4 cal/g, Fat: 9 cal/g. Lose = -500 cal, Gain = +300 cal.

What is a Macro Calculator?

A macro calculator helps you determine your daily targets for protein, carbohydrates, and fat based on your total daily energy expenditure (TDEE) and your goal—whether you want to lose weight, maintain, or gain muscle.

How Macros Work

Calories per Gram

Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram

Common Macro Splits

Split	Protein	Carbs	Fat	Use Case
30/40/30	30%	40%	30%	Balanced
40/30/30	40%	30%	30%	Higher protein
25/45/30	25%	45%	30%	Higher carbs
35/25/40	35%	25%	40%	Low carb / keto

Goal Adjustments

Lose weight: TDEE - 500 calories (≈0.5 kg/week loss)
Maintain: TDEE
Gain muscle: TDEE + 300 calories

How Our Calculator Works

Enter TDEE: Use our Calorie Calculator to find your daily calorie needs
Choose goal: Lose, maintain, or gain
Set macro split: Percentages for protein, carbs, fat (must total 100%)
Get results: Daily calories and grams for each macro

Frequently Asked Questions

What is TDEE?

Total Daily Energy Expenditure—the number of calories you burn per day including activity. Use our Calorie Calculator to estimate it.

How much protein do I need?

General recommendation: 0.8–1.2g per kg body weight for maintenance. For muscle building: 1.6–2.2g per kg. Our calculator lets you set your preferred split.

Is 30/40/30 a good split?

It’s a balanced starting point. Athletes often use higher protein (40/30/30). Low-carb diets use higher fat. Adjust based on your preferences and goals.