Macro Calculator
Turn your TDEE into a daily protein, carb, and fat target. Pick your goal, your diet style, and copy your numbers in seconds.
Your Stats
Enter your stats and pick a goal to see your daily macro targets.
What Is A Macro Split?
Your macro split is how your daily calories are divided across the three macronutrients: protein, carbohydrates, and fat. Two people eating the same calories can get very different results depending on how those calories are split.
Protein builds and protects muscle. Carbs fuel hard training and recovery. Fat supports hormones and joint health. The right balance depends on your goal, your training, and what you actually enjoy eating.
- • Protein: 4 calories per gram, builds and protects muscle
- • Carbs: 4 calories per gram, primary fuel for training
- • Fat: 9 calories per gram, supports hormones and recovery
- • Goal first: your split should match cutting, maintaining, or bulking
How We Calculate Your Macros
We start from your TDEE, adjust for your goal, then split the remaining calories using the diet style you pick.
Set Calorie Target
We take your TDEE and apply your goal: minus 20 percent for a cut, hold for maintenance, plus 20 percent for a lean bulk.
Pick Your Diet Style
Standard balanced, high protein, or keto. Each one uses a different protein, carb, and fat ratio.
Convert to Grams
We turn each percentage into grams using the calorie value of each macro. The output is what you eat per day.
Factors That Influence Your Macros
The same person can need very different macros across a year. These are the variables that should shape your split.
Your Goal
Cutting needs more protein to protect muscle. Bulking shifts more calories into carbs to fuel training. Maintenance can sit anywhere balanced.
Training Type and Volume
Heavy lifting and long endurance sessions both lean on carbs. Low activity weeks can run on fewer carbs without a problem.
Body Weight and Lean Mass
Protein scales with body weight. A 90 kg person needs more grams than a 60 kg person, even at the same protein percentage.
Food Preferences
The best macro split is the one you will actually follow. If you hate fat, do not force keto. If carbs help you train, keep them in.
Health Conditions
Insulin resistance, PCOS, or high blood lipids can shift the ideal split. Talk to a registered dietitian if any of those apply to you.
Diet Style
Standard balanced, high protein, keto, or plant based all change the math. Pick the style you can stay on for months, not days.
Tips To Hit Your Macros
- 1
Hit Protein First, Every Day
Build each meal around a protein source. Once protein is in, fill the rest of the plate with carbs and fat to match your numbers.
- 2
Plan Tomorrow Tonight
Logging meals the evening before takes 5 minutes and removes 90 percent of the daily decisions that lead to slip ups.
- 3
Use a Food Scale for 4 Weeks
Cups and spoons are too imprecise for serious goals. After a month with a scale, your eyeballed portions get a lot more accurate.
- 4
Repeat Meals You Like
Eating the same 3 to 5 breakfasts and lunches makes your week boring in a good way. Fewer choices means easier macro hits.
- 5
Build a Fallback Meal
Have one fast, balanced meal you can throw together in 5 minutes. It saves the day when life gets messy.
- 6
Aim for Close, Not Perfect
Land within 5 grams of protein and within 10 to 15 grams of carbs and fat. Consistency over weeks beats perfect days.
Macro Calculator FAQ
Quick answers to the questions people ask most.