Macros Calculator
Find your ideal daily protein, carb, and fat targets based on your body, activity level, and goal.
📊 Macro Split Breakdown
| Macro | % of Calories | Grams/Day |
|---|
💡 Tips
What Are Macronutrients?
Macronutrients — protein, carbohydrates, and fat — are the three nutrients your body needs in large amounts for energy and function. While total calories determine whether you gain, lose, or maintain weight, the macro split determines your body composition, energy levels, and how sustainable your nutrition plan feels day to day.
Step 1: Calculate your TDEE using the Mifflin-St Jeor formula and your activity level
Step 2: Adjust calories based on your goal — a deficit for cutting, surplus for bulking
Step 3: Set protein based on body weight to protect muscle, then split remaining calories between carbs and fat
Frequently Asked Questions
No — being within 5-10g of each target most days is more than enough. Weekly averages matter far more than daily perfection.
Protein has the biggest impact on preserving muscle mass, controlling hunger, and supporting recovery — so it's set first based on body weight, with carbs and fat filling the remaining calories.
Neither is inherently superior for fat loss when protein and calories are matched — research consistently shows similar results. Choose whichever split you can sustain most consistently long-term.
A food scale plus a tracking app (like MyFitnessPal or Cronometer) is the most accurate approach. Weigh food raw for consistency, and don't forget cooking oils and condiments, which add up quickly.
Yes — recalculate every 5-8kg of weight change, or if your activity level shifts significantly, since your calorie and macro needs change along with your body.
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