Health & Fitness
Macro calculator
Get personalized protein, carb, and fat targets based on your body stats and fitness goal.
TDEE & Macro Calculator
Calculate your Total Daily Energy Expenditure and macro targets.
Your inputs stay in your browser and are not uploaded.
Your Daily Targets
- BMR (basal metabolic rate)
- 1,718 kcal
- TDEE (total daily energy expenditure)
- 2,662 kcal
- Target daily calories
- 2,662 kcal
Macro Breakdown
25%
50%
25%
Protein
165g
660 kcal
Carbs
334g
1,337 kcal
Fat
74g
666 kcal
This calculator is for general fitness planning and is not medical advice. Consult a healthcare professional before making dietary changes.
Frequently asked questions
- How are macros different from calories?
- Calories measure total energy intake. Macros (macronutrients) break those calories down into protein, carbohydrates, and fat. Two diets with the same calories can have very different macro splits, which affects body composition, satiety, and performance.
- What macro split is best for building muscle?
- For muscle gain, a common starting point is about 2.2 g of protein per kg of body weight, 25% of calories from fat, and the rest from carbohydrates. This calculator applies those defaults when you select Build muscle.
- Can I customize the macro split?
- The calculator uses evidence-based defaults based on your goal. For a fully custom split, adjust your calorie target manually and use the macro percentages as a starting point.