Macronutrient Calculator

Find the right balance of Protein, Carbs, and Fats for your goal

Your Daily Calorie Target (TDEE)

Select Your Goal

Lose Fat

Maintain

Build Muscle

Based on -- Daily Calories

Protein (g)

40% of intake

Fats (g)

30% of intake

Carbs (g)

30% of intake

*Ratios adjust automatically based on the goal selected above.

Understanding Your Ratios

We adjust your macronutrients based on your goal:

Fat Loss (High Protein): We prioritize protein to keep you full and preserve muscle while in a calorie deficit.
Maintenance (Balanced): A sustainable mix of all three nutrients for general health.
Muscle Gain (Higher Carb): Increased carbohydrates to fuel intense workouts and support muscle recovery.