Macro Calculator
Calculate your optimal protein, carbohydrate, and fat intake based on your goals.
How It Works
Calculates macronutrient targets based on your TDEE and fitness goals (weight loss, maintenance, or muscle gain).
Formula: Goal-Based Macro SplitSource
From the Blog
How to Calculate Your TDEE (And Why It Actually Matters)
Your TDEE. Total daily energy expenditure. Is the most important number in your diet. Here's how to calculate it accurately, why most calculators get it wrong, and how to use it.
Does Muscle Really Burn More Calories Than Fat? The Real Numbers
Muscle burns more calories than fat at rest, but the gap is far smaller than gym lore claims. Here are the real per-pound numbers and what they mean for fat loss.
NEAT: The Calories You Burn Without Trying
NEAT calories, non-exercise activity thermogenesis, can vary by 2,000 a day between people. Here's how it works and how to add 200-500 daily without exercising.