Calculate Macros

Calculate your ideal macronutrient (Protein, Carbs, Fats) split.

Daily Calories (TDEE)

Goal

Protein (g)

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Carbs (g)

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Fats (g)

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The Methodology

Caloric distribution based on goal

This tool uses the verified professional formula shown above. We cite our sources so you can trust every result.

How it works

This tool splits your total calorie goal into 3 categories: Protein (4 cal/g), Carbs (4 cal/g), and Fats (9 cal/g). It uses common bodybuilding and fitness ratios to ensure you get enough protein for recovery.