Macro Calculator
Get protein, carb, and fat targets for your goals.
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cal
Ctrl+Enter
Target Calories
0
Protein
0g
0 cal
0%
Carbs
0g
0 cal
0%
Fat
0g
0 cal
0%
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Frequently Asked Questions
How much protein do I need per day? +
For muscle maintenance, 0.7-1.0g per pound of body weight is a common recommendation. If you are actively building muscle or in a calorie deficit, aim for the higher end of that range.
What macro split is best for weight loss? +
A common weight loss split is 40% protein, 30% carbs, 30% fat. Higher protein helps preserve muscle while in a deficit. The most important factor is total calories, so choose a split you can stick with.
Should I enter my TDEE or a custom calorie target? +
If you already know your TDEE, enter it and select a goal. The calculator will adjust calories automatically. If you have a specific calorie target from a coach or dietitian, use the custom option.
How many calories are in each macronutrient? +
Protein has 4 calories per gram, carbohydrates have 4 calories per gram, and fat has 9 calories per gram. This is why fat targets are always lower in grams despite providing a similar calorie share.
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