Macros Calculator
Paste your daily calories (e.g. from the BMR & TDEE calculator), choose your goal, then use the sliders to split protein & fat.
Paste your daily calories (e.g. from the BMR & TDEE calculator), choose your goal, then use the sliders to split protein & fat.
The goal slider tells the calculator whether you’re aiming to lose (cut), maintain, or gain (bulk) body weight.
When you choose cut or bulk, you can also pick how aggressively you want to change – from 0.5% to 2% of your body weight per week. We’ll show you approximately how many grams that is.
Your actual calorie target still comes from your TDEE (maintenance) plus or minus an appropriate calorie deficit or surplus.
This slider controls how many grams of protein you eat per kilogram of body weight (g/kg).
For most people, 1.6–2.2 g/kg is ideal for building or maintaining muscle, with higher values being more helpful when you’re lean, training hard, or cutting.
Lower values may be fine if you’re less active or just maintaining, but going too low makes it harder to keep muscle and stay full.
This slider controls how many grams of fat you eat per kilogram of body weight (g/kg).
A common evidence-based range is around 0.6–1.0 g/kg. The lower end works for higher-carb diets; the higher end can feel better for hormones, taste and satiety.
The remaining calories after protein and fat are automatically assigned to carbs.