Macro calculator
Turn a daily calorie target into protein, carb, and fat grams for your goal and diet preference.
Protein was raised to 1.6 g/kg of bodyweight — a sensible minimum — and carbs and fat were trimmed proportionally to keep the same calorie total.
Your macros
| Macro | Per day | Share of calories |
|---|---|---|
| Protein | — | — |
| Carbs | — | — |
| Fat | — | — |
How this is calculated
Your calorie target is your TDEE adjusted for the goal: cut subtracts 500 kcal, bulk adds 500 kcal, maintain leaves it as-is. The diet preference splits those calories into protein, carbs, and fat.
Splits (protein / carbs / fat): balanced 30/40/30, high-protein 40/35/25, low-carb 35/25/40, keto 25/5/70
Grams: protein and carbs 4 kcal/g, fat 9 kcal/g, rounded to the nearest gram
If the split would put protein below 1.6 g per kg of bodyweight, protein is raised to that floor and carbs and fat are reduced proportionally so the calorie total holds.
Estimates only. Not medical advice. Talk to a clinician for personal guidance.