Macro Calculator
Daily protein, carb and fat targets for your goal. A starting point, not something to track to the gram.
Target calories
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How this works
Calories come from your TDEE (Mifflin-St Jeor), adjusted by goal: about −20% to cut, +10% to bulk, unchanged to maintain.
Protein is set at 1.6–2.0 g per kg of body weight; fat at 25% of calories; the remainder is carbohydrate. These are common sports-nutrition starting points, not medical prescriptions.
Medical disclaimer: Macro targets are general planning estimates. Individuals with medical conditions, or those who are pregnant or underweight, should get personalized guidance from a dietitian or doctor.