Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on your TDEE and chosen macro split. Tabs for weight loss, maintenance, and muscle gain.
How to Use the Macro Calculator
Choose your goal tab (Maintain, Lose Weight, or Gain Muscle), then enter your details and select an activity level. Pick a macro split that fits your dietary preference. The calculator computes your TDEE and divides it into daily protein, carbohydrate, and fat targets in both calories and grams.
The Extended Calculator below shows a macro pie chart for your selected goal and a meal distribution guide. The Professional Calculator adds a weekly macro cycling plan (training/rest/refeed days) and carb-to-fat trading for ketogenic adjustments.
Macro Timing Guide
| Meal | Protein | Carbs | Fat |
|---|---|---|---|
| Pre-workout (1–2h before) | 27g | 82g | 9g |
| Post-workout (within 2h) | 41g | 99g | 9g |
| Remaining meals | 68g | 148g | 71g |
Macro Splits Explained
Balanced (40/30/30): 40% carbs, 30% protein, 30% fat — suitable for most active individuals.
Low-Carb (25/45/30): 25% carbs, 45% protein, 30% fat — good for fat loss and preserving muscle.
High-Protein (30/40/30): 30% carbs, 40% protein, 30% fat — ideal for muscle building and body recomposition.
Calorie density: Protein = 4 kcal/g | Carbohydrates = 4 kcal/g | Fat = 9 kcal/g
Example
Male, 30 years, 80 kg, 180 cm, moderately active. Goal: Maintain. Balanced split.
BMR ≈ 1,845 kcal | TDEE = 1,845 × 1.55 = 2,860 kcal
Protein: 2,860 × 30% ÷ 4 = 215 g/day
Carbs: 2,860 × 40% ÷ 4 = 286 g/day
Fat: 2,860 × 30% ÷ 9 = 95 g/day
Carb / Fat Trading
Trade fat for carbs (1g fat ≈ 2.25g carbs, same calories). Use a positive number to reduce fat and increase carbs; negative to do the reverse.
→ Reduces fat by 0g, adds 0g carbs
Weekly Macro Cycling Plan (on)
Click to cycle: Training → Rest → Refeed
| Day | Type | kcal | P | C | F |
|---|---|---|---|---|---|
| Monday | training | 2724 | 156g | 355g | 76g |
| Tuesday | rest | 2424 | 156g | 238g | 94g |
| Wednesday | training | 2724 | 156g | 355g | 76g |
| Thursday | rest | 2424 | 156g | 238g | 94g |
| Friday | training | 2724 | 156g | 355g | 76g |
| Saturday | refeed | 3024 | 156g | 449g | 67g |
| Sunday | rest | 2424 | 156g | 238g | 94g |
| Weekly Total | 18469 | 1092g | 2227g | 577g | |