Macro Calculator
Turn your calorie target into daily protein, carbs, and fat in grams. g/kg by default, with a percentage-split view. Free, no signup.
Across 2,287 kcal: 187 g protein, 213 g carbs, 77 g fat. Protein is the anchor — the rest tunes your energy.
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About this calculator
Macros are how your daily calories divide into protein, carbohydrate, and fat. This calculator defaults to a grams-per-kilogram engine rather than a fixed percentage split, and the reason matters: protein need is tied to your body mass, not your calorie intake, so a percentage-based split quietly under-delivers protein exactly when you drop calories for a cut. We set protein from bodyweight (higher on a cut to protect lean mass), fat from your diet preference with a floor for hormonal health, and let carbohydrate fill the remaining calories — the tank you top up to fuel training. If carbs would fall to zero we trim fat toward its floor first. You can flip to a percentage-split view if you think in ratios, and see a per-meal breakdown. Start from the calorie number your TDEE result gives you.
Sources
g/kg engine (default): protein 1.8–2.2 g/kg, fat 0.7–1.1 g/kg (floor 0.5), carbs as remainder. 4/4/9 kcal per g. Percentage split available as an alternate view.
FAQs
Why grams per kg instead of percentages?
Because protein need scales with bodyweight, not calories. A “40/30/30” split gives you less protein when you cut calories — the opposite of what you want on a diet. Setting protein and fat in g/kg keeps them stable and lets carbs absorb the calorie changes.
What calorie number do I enter?
Use the target from your goal: maintenance calories to hold weight, or your cut/gain target. The TDEE calculator produces all three — carry that number over here.
How low can fat go?
We floor fat around 0.5 g/kg. Going much lower for long stretches can affect hormone production and the absorption of fat-soluble vitamins. If carbs get squeezed, keep fat at the floor rather than dropping protein.