TDEEplus
TDEE calculator / Macro calculator

Macro Calculator

Get your daily protein, fat and carbs in grams. Protein is set from your body weight, then fat and carbs are fitted to your calorie goal. You also get a per-meal breakdown.

3 formulas comparedMacros for every goalNo sign-up, no data stored

Your details

Sample values. Change them to yours.
Units
Sex
yrs
kg
cm
Torn between two? Pick the lower one. How to choose
g/kg
%
Carbs fill the rest. 1.6–2.2 g/kg suits most people who train; go higher in a deficit.
Body fat (optional)
%
Don't know it? Estimate it with the body fat calculator.

Your details stay in this browser. Nothing is sent to a server.

Your maintenance calories (TDEE)
—calories / day
Fill in your details to see your numbers.
—
TDEE (maintenance)
—
BMR (at rest)
—
Expected weekly change

Daily Targets

Maintain weight
Calories—
% of calories
Protein —30%
Fat —35%
Carbohydrate —35%

Formula comparison

Same inputs, three equations. Tap one to use it.

Per meal

Your daily targets split evenly. Spreading protein over 3–5 meals is a practical way to reach the total.

Meals a dayCaloriesProteinFatCarbs

Macros at every goal

Each target gets its own grams, so you can compare goals before you start.

GoalCaloriesProteinFatCarbs
Written by AdnanUpdated Sources listed at the end

How the macro calculator works

  1. Calories. Your TDEE is estimated from your details. Pick a goal above the result to set your calorie target.
  2. Protein. By default, protein is your body weight in kg × the grams per kg you choose (1.8 to start).
  3. Fat. Set as a share of your calories, 30% by default.
  4. Carbohydrate. Whatever calories are left.

Prefer fixed percentages? Switch the macro split to one of the four presets or enter your own. Macro splits explained covers which preset suits which goal.

Worked example

80 kg man cutting at 2,240 caloriesProtein at 1.8 g/kg is 80 × 1.8 = 144 g (576 calories). Fat at 30% is 672 calories, or about 75 g. That leaves 2,240 − 576 − 672 = 992 calories for carbohydrate, about 248 g. Split over 4 meals, that is roughly 36 g of protein per meal.

Compare the Moderate carb preset (30/35/35) at the same calories: 168 g protein, 87 g fat and 196 g carbs. Both are reasonable. The g/kg method ties protein to body size, so it doesn't change when you move from cutting to bulking.

Why protein comes first

Protein is the macro your body most needs a set amount of, mainly to build and keep muscle. The International Society of Sports Nutrition recommends 1.4–2.0 g per kg of body weight a day for most people who exercise. During a calorie deficit, lean, trained people may benefit from more. Because the need is tied to body size, setting protein in g/kg is more precise than a percentage of calories. How much protein you really need goes into the detail.

Choosing fat and carbs

Once protein is set, the balance of fat and carbohydrate is largely about preference and training:

  • Fat: 20–35% of calories covers most people. Going much lower makes meals less filling and can make it harder to get enough fat-soluble vitamins and essential fats.
  • Carbohydrate: it fuels hard training. If you lift, run or play sport often, keep fat moderate so carbs stay higher.
  • Lower carb eating works if you prefer it and it helps you stick to your calories. It isn't required for fat loss.

Hitting your macros

  • Plan protein first: a protein source at every meal makes the total easy.
  • Weigh foods for the first couple of weeks to learn what portions look like.
  • Aim to be close, not perfect. Within about 5–10 g of protein and near your calorie target most days is enough.
  • Check your progress weekly and adjust calories, not macros, if your weight isn't moving as planned.

Related

TDEE calculatorCalories and three formulas compared.Macro splits explainedWhich preset fits which goal.How much protein?Grams per kg, by goal.

Sources

  1. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PubMed 28642676
  2. Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. PubMed 24864135
  3. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005 (Acceptable Macronutrient Distribution Ranges).

Frequently asked questions

How do I calculate my macros?
Start with your calorie target. Set protein first, either as grams per kg of body weight or as a percentage of calories. Then set fat, usually 20–35% of calories, and let carbohydrate fill the rest. Protein and carbs have 4 calories per gram and fat has 9.
Which macro split is best for fat loss?
The split matters less than total calories and getting enough protein. During fat loss, aim for the upper end of 1.6–2.2 g of protein per kg, keep fat at a level you can sustain, and fill the rest with carbohydrate to suit your training and preference.
Should I set protein by grams per kg or by percentage?
Grams per kg is usually better, because your protein need depends on your body size, not on how many calories you eat. A percentage gives too little protein when calories are low and more than you need when they are high. That is why this calculator defaults to grams per kg.
Do I have to hit my macros exactly?
No. Being within about 5–10 grams of protein and roughly on target for calories most days is enough. Weekly consistency matters more than daily precision.
How many grams of protein per meal?
Spreading protein across 3–5 meals is a practical way to reach the total. The International Society of Sports Nutrition suggests roughly 0.25 g per kg of body weight per meal, which is 20–40 g for most adults. The per-meal table on this page does the division for you.