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Macro Calculator

Turn your calories into daily grams of protein, carbohydrate, and fat for your goal.

Your inputs

Gender

AgeyearsHeightcmCurrent weightkg

Activity & goal

Activity levelActivity factor × 1.465GoalControlled deficit while protecting training quality

The formula

TDEE-Based Macro Split

Protein
protein(g) = weight(kg) × goal multiplier (1.7–2.1)
Fat
fat(g) = (calories × 25%) ÷ 9
Carbohydrate
carbs(g) = (calories − protein×4 − fat×9) ÷ 4

No single inventor; an applied synthesis of sports-nutrition research · Ongoing since the 1990s–2000s

Result

Calories

2089 kcal/day

Goal-adjusted target from estimated maintenance.

Protein150 g29%
Carbs242 g46%
Fats58 g25%

Protein

150 g

Higher protein supports muscle retention and satiety.

Carbohydrates

242 g

Fuel for training and daily performance.

Fats

58 g

Around 25% of calories for hormonal and dietary support.

This macro split prioritizes protein, keeps fats adequate, and assigns remaining calories to carbohydrates.

Macros are a practical target, not a precision requirement every day.

Results are estimates from published formulas, intended for healthy adults. They aren't medical advice, so check with a doctor or registered dietitian if you have a health condition.