Macro Calculator

About this tool

This calculator starts with a total daily energy expenditure (TDEE) value that you provide. Choose a goal adjustment of 500 kcal below TDEE, no adjustment, or 300 kcal above TDEE, then set protein, carbohydrate, and fat percentages with the sliders. The tool normalizes the selected percentages and converts calories to grams using 4 kcal per gram for protein and carbohydrate and 9 kcal per gram for fat. It does not estimate TDEE from body measurements, prescribe a diet, or account for medical conditions, allergies, or individual nutrition needs. Treat the result as a rough planning aid and consult a qualified dietitian or clinician for personalized guidance.

Why use it

• Starts from the TDEE you already know, so it pairs naturally with any TDEE estimate, including this site's TDEE Calculator.

• Three goal presets — lose (−500 kcal), maintain, and gain (+300 kcal) — each load a sensible starting macro split.

• Sliders let you set any protein, carbohydrate, and fat percentages, with a running sum that turns green at 100%.

• Converts calories to grams with the standard 4 / 4 / 9 kcal per gram factors, ready to enter into a food-tracking app.

• Applies a 1,200 kcal floor so a large deficit on a low TDEE never produces an unrealistically low target.

• Privacy-first: your calorie targets are processed in-browser, never sent or stored on any server.

How to use

1. Enter your TDEE or daily calorie estimate (800–6000 kcal/day).
2. Choose Lose weight, Maintain weight, or Gain muscle to apply the displayed calorie adjustment.
3. Adjust the protein, carbohydrate, and fat percentage sliders until their sum is 100%.
4. Review the resulting calories and gram targets.
5. Use the values as a planning starting point and adjust with qualified professional guidance when health conditions or special dietary needs apply.

When it helps

• Setting up macros for a new diet or cutting/bulking phase.
• Tracking macros in a food app and needing specific daily gram targets.
• Comparing how different macro splits change your gram targets at the same calorie level.
• Moving to a lower-carb split and needing fresh gram targets that match the new ratio.
• Adjusting targets after recalculating your TDEE following weight change.

Examples

Tips

• Hit your protein target first every day — it is the most important macro for muscle retention during fat loss and growth during a bulk.
• Distribute protein into 3-5 meals of 30-50 g each rather than front-loading or back-loading the day for better muscle protein synthesis.
• Allow ±5% daily variance in carbs and fat without stressing — weekly macro consistency drives results, not perfect daily numbers.
• If you train fasted or do endurance work, shift more carbs to the meal immediately after training rather than spreading them evenly.
• Switch from grams to percentages mentally when eating out — most cuisines do not give you precise macro labels.
• Track for 2-3 weeks, then take a maintenance week at TDEE every 8-12 weeks to reset hunger hormones during a long cut.

Frequently Asked Questions

Glossary

Macro

Short for macronutrient — protein, carbohydrate, or fat. The three classes of nutrients that supply calories.

Protein (4 kcal/g)

Amino-acid-based macro essential for muscle repair, immune function, and enzyme production. Recommended 1.6-2.4 g/kg for active adults.

Carbohydrate (4 kcal/g)

Primary fuel for high-intensity exercise and brain function; stored as glycogen in muscles and liver.

Fat (9 kcal/g)

Most calorie-dense macro; required for hormone production, fat-soluble vitamin absorption, and cell membrane integrity. Minimum 0.5 g/kg for hormonal health.

Net carbs

Total carbohydrate minus fiber (and in some definitions sugar alcohols); used in keto and low-carb tracking.

Cut / Bulk / Maintain

Bodybuilding terms for fat-loss phase, muscle-gain phase, and weight-stable phase — each has different calorie and macro targets.

Ketosis

Metabolic state where the body burns ketones (from fat) as primary fuel instead of glucose; typically requires <50 g carbs/day for 3-5 days to enter.