Macro Calculator

Calculate your daily macronutrient targets β€” protein, carbs, and fat in grams β€” based on your TDEE and fitness goal.

πŸ₯— Macro Calculator

Daily Targets (2,507 kcal)

Protein140 g
Carbs330 g
Fat70 g

πŸ’‘ How Macros Are Calculated

This calculator first computes your TDEE, then distributes calories across macronutrients. Protein is set at 2g per kg body weight (optimal for muscle maintenance/building), fat at 25% of calories, and remaining calories go to carbs.

Adjust for your goal: weight loss reduces total calories by 500 (preserving protein), weight gain adds 500 (increasing carbs for energy). Protein stays high regardless of goal to protect lean mass.

70 kg male, moderate activity, maintain: TDEE β‰ˆ 2,474 kcal. Macros: Protein 140g (560 kcal), Fat 69g (619 kcal), Carbs 324g (1,295 kcal).

Macro Calculator FAQ

πŸ”— Related Calculators

Calorie CalculatorCalculate how many calories you need per day to maintain, lose, or gain weight based on age, gender, height, weight, and activity level.Protein Intake CalculatorCalculate your daily protein needs based on weight, activity level, and fitness goal. See optimal protein intake in grams.Keto CalculatorCalculate your ideal macros for the ketogenic diet β€” high fat, moderate protein, very low carb. Get personalized keto targets.TDEE CalculatorCalculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. See BMR and calories burned at each activity level.