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.
What Is a Calorie Deficit and How Big Should Yours Be?
A calorie deficit is required for fat loss—but how big should it be? Learn the science, the math, and how to set the right deficit for your goals and lifestyle.
The Thermic Effect of Food Explained: How Your Body Burns Calories Digesting
Your body burns calories just digesting food—but protein, carbs, and fat are processed differently. Here's what TEF means for your diet and metabolism.