TDEE Macro Calculator
Calculate your daily protein, carbohydrates, and fat targets based on your TDEE. Choose from Balanced, Low-Carb, High-Protein, or Ketogenic macro splits.
Calculate Your Daily Macros
What Are Macros and Why Do They Matter?
Macronutrients (macros) are the three main categories of nutrients that provide energy: protein, carbohydrates, and fat. While your total calorie intake (TDEE) determines whether you gain or lose weight, your macro ratios determine your body composition â the ratio of muscle to fat.
Macro Split Explained
- Balanced (30/40/30) â General health and performance. Good for beginners and maintenance.
- Low-Carb (35/20/45) â Reduces insulin spikes, good for fat loss and metabolic health.
- High-Protein (40/35/25) â Maximum muscle retention and growth. Ideal during a calorie deficit.
- Ketogenic (30/5/65) â Very low carb, switches body to fat-burning mode (ketosis).
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Start With Your TDEE
To use this macro calculator effectively, first calculate your TDEE to know your daily calorie target, then enter it above.
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