Macro Calculator: Calculate Protein, Carbs, and Fat from Your TDEE

Calculate your daily protein, carbohydrate, and fat targets from your calorie goal, then compare balanced, low-carb, high-protein, and 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 — the ratio of muscle to fat.

Macro Split Plans Based on Your TDEE Goal

Balanced (30/40/30) — General health and performance. Good for beginners and maintenance.
Low-Carb (35/20/45) — Reduces insulin spikes, good for fat loss and metabolic health.
High-Protein (40/35/25) — Maximum muscle retention and growth. Ideal during a calorie deficit.
Ketogenic (30/5/65) — Very low carb, switches body to fat-burning mode (ketosis).

ℹ️

Start With Your TDEE

To use this macro calculator effectively, first calculate your TDEE to know your daily calorie target, then enter it above.

🔥

TDEE Calculator

Calculate your Total Daily Energy Expenditure first — it's the calorie input this Macro Calculator needs to work.

Calculate TDEE →

📉

Calorie Deficit Calculator

Adjust your calorie target for fat loss, then use those adjusted calories as input here to calculate your cut macros.

Calculate Deficit →

⚖️