Macro Calculator
Calculate daily protein, carbohydrate, and fat targets from your TDEE, fitness goal, and preferred diet type.
Supports cut, bulk, maintain, and keto macros.
Macronutrient calculation starts from your Total Daily Energy Expenditure (TDEE) — the total calories your body burns each day — then divides those calories among protein, carbohydrates, and fat based on your goal and diet style.
Step 1 — Adjust calories for goal:
Target Calories = TDEE × Goal Multiplier
| Goal | Multiplier |
|---|---|
| Lose weight (moderate deficit) | × 0.80 |
| Maintain weight | × 1.00 |
| Gain muscle (lean bulk) | × 1.10–1.15 |
Step 2 — Split calories by macro ratio:
Protein Calories = Target Calories × Protein %
Carb Calories = Target Calories × Carb %
Fat Calories = Target Calories × Fat %
Step 3 — Convert calories to grams:
Protein (g) = Protein Calories ÷ 4
Carbs (g) = Carb Calories ÷ 4
Fat (g) = Fat Calories ÷ 9
Macro splits by diet style (Protein / Carbs / Fat):
| Diet | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 30% | 40% | 30% |
| High-protein | 40% | 30% | 30% |
| Low-carb | 35% | 20% | 45% |
| Ketogenic | 25% | 5% | 70% |
| Endurance athlete | 20% | 55% | 25% |
Worked example: A 30-year-old woman, 145 lbs, moderate activity, TDEE = 2,100 cal, goal = lose weight, balanced diet:
- Target: 2,100 × 0.80 = 1,680 cal
- Protein: 1,680 × 0.30 ÷ 4 = 126 g
- Carbs: 1,680 × 0.40 ÷ 4 = 168 g
- Fat: 1,680 × 0.30 ÷ 9 = 56 g
Minimum protein guideline: Most sports nutrition research supports a floor of 0.7–1.0 g of protein per pound of body weight during weight loss to preserve muscle mass. In the example above, 126 g / 145 lbs = 0.87 g/lb — within the optimal range.