Macro Calculator
Calculate your daily macronutrient targets for protein, carbs, and fat based on your TDEE, goal, and preferred diet type.
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Daily Macros
Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat.
Calorie adjustments by goal:
- Lose weight: TDEE × 0.80 (20% deficit)
- Maintain weight: TDEE × 1.00
- Gain weight: TDEE × 1.15 (15% surplus)
Macro splits by diet type (% of calories from Protein / Carbs / Fat):
- Balanced: 30 / 40 / 30
- Low-carb: 35 / 20 / 45
- High-protein: 40 / 30 / 30
- Keto: 25 / 5 / 70
Calories per gram:
- Protein: 4 cal/g
- Carbohydrates: 4 cal/g
- Fat: 9 cal/g
Example: A person with 2,000 cal TDEE wanting to lose weight on a balanced diet:
- Adjusted calories: 2,000 × 0.80 = 1,600 cal
- Protein: 1,600 × 0.30 / 4 = 120g
- Carbs: 1,600 × 0.40 / 4 = 160g
- Fat: 1,600 × 0.30 / 9 = 53g