Protein
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Macro Calculator
Calculate your daily protein, carbs, and fat targets based on your calorie goal. Enter your TDEE and preferred ratio to get personalized macronutrient targets.
Carbohydrates
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Fat
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How macro targets are set
Split your calorie target into protein/carbs/fat ratios. Protein prioritized first (0.8-2.2g/kg body weight). Standard splits: Fat loss 40/30/30, Muscle 45/25/30, Low-carb 20/35/45, Keto 5/25/70.
Frequently asked questions
How accurate are the results?
Formulas used here are validated in population studies but cannot account for individual genetics, body composition, or medical conditions. Treat results as a starting point, not a medical diagnosis.
Should I consult a professional?
If you have specific health concerns, existing conditions, or are planning significant lifestyle changes, consult a qualified healthcare provider (doctor, dietitian, physiologist).
How often should I recalculate?
Recalculate when your weight changes more than 5%, activity level shifts significantly, or every 3-6 months for routine monitoring. Results are snapshots — your body changes daily.
Last updated
For general wellness information only, not medical advice — see our disclaimer.