Macro Calculator

Calories matter, but so does where they come from. A well-structured macro split ensures you get enough protein to build and repair muscle, enough fat to support hormonal function, and enough carbohydrates to fuel hard training sessions. This calculator takes your TDEE and goal, then allocates your daily intake across protein, carbs, and fat using evidence-based ratios.

Protein is set at 1 gram per pound of bodyweight, fat at 25% of adjusted calories, and remaining calories are filled by carbohydrates. If you have not calculated your TDEE yet, use the TDEE Calculator first.