Find out exactly how much protein, carbohydrates, and fat you should eat every day. This macro calculator uses your TDEE and goal (lose fat, maintain, or build muscle) to give you a personalized macronutrient breakdown in grams and calories.
How Macros Are Calculated
We use the Mifflin-St Jeor equation to calculate your BMR, then multiply by your activity level (TDEE). Macros are split based on your goal: higher protein for muscle building, moderate carbs for maintenance, and a conservative deficit for fat loss.
Frequently Asked Questions
How much protein do I need per day?
For general fitness, 0.7-1g of protein per pound of bodyweight is a reliable target. If you are in a calorie deficit or building muscle, aim for the higher end (1g/lb) to preserve lean mass.
What is the best macro split for fat loss?
A common split for fat loss is 40% protein, 35% carbs, 25% fat. High protein preserves muscle during a deficit, carbs fuel workouts, and fat supports hormones.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. Eating at your TDEE maintains your weight. Eating below it creates a deficit for fat loss; above it creates a surplus for muscle gain.
How fast should I lose weight?
A deficit of 500 calories/day leads to roughly 1 lb of weight loss per week. Faster deficits risk muscle loss and are harder to maintain.
Related calculators: Calorie Calculator | BMI Calculator | Body Fat Calculator