Macros calculator guide
How the macros calculator turns your TDEE and goal into daily protein, carb and fat targets — and which numbers matter most.
1 min read
Written & reviewed by Ricardo Tapia·Last updated
The macros calculator turns your TDEE and a goal (cut / maintain / bulk) into daily protein, carb and fat targets.
How it works
- It adjusts calories for your goal — a deficit to lose fat, a surplus to gain.
- Protein is set per kg of body weight (the priority macro for keeping muscle).
- The remaining calories are split between carbs and fat.
Hit your calories and protein first — the carb/fat split is personal preference. The macronutrients guide explains what each macro does.
Try it
Open the macro calculator and enter your calories, weight and goal — it returns grams per macro instantly.
Sources & references
- Institute of Medicine. Dietary Reference Intakes: Acceptable Macronutrient Distribution Ranges (AMDR). National Academies Press; 2005.
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
Educational content only. Not medical advice — consult a professional for your situation.