Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on your calorie goal and diet style
Maintenance calories
Daily Calorie Target
2,500 cal
Protein (30%)188g
750 cal
Carbs (40%)250g
1000 cal
Fat (30%)83g
750 cal
Protein: 2.30g/kg body weight — adequate for muscle maintenance
Per-Meal Breakdown (3 meals)
Protein
63g
Carbs
83g
Fat
28g
How to use:
- • Enter your TDEE (use the TDEE Calculator if you don't know it)
- • Select your goal: cutting, maintaining, or bulking
- • Choose a diet style based on your preferences and how your body responds
- • The macros show grams and calories for each macronutrient per day
- • Track your macros with an app like MyFitnessPal or Cronometer
❓Macro Calculator FAQ
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