Macros Calculator

Macronutrients — protein, carbohydrates and fat — are where all your calories come from. This calculator uses a balanced 30/40/30 split: 30% of calories from protein, 40% from carbs and 30% from fat, a solid default for general fitness and body recomposition.

Protein and carbs provide 4 kcal per gram, while fat provides 9 kcal per gram. Start from your TDEE (see the daily calorie calculator), enter that number here, and you get gram targets you can track in any nutrition app.