Macronutrient Calculator

Macronutrient Calculator

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

Your Daily Calorie Target (TDEE)

Don't know this number? Calculate it here first.

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.

Practical Application

Why Protein Matters

Dive deeper into the science of protein intake for muscle growth and recovery.

Hit Your Macros on a Budget

Learn how to afford high-quality protein and healthy fats without breaking the bank.

Don't stress about hitting these numbers perfectly every day. Learn how to be flexible.

Try Some Of Our Other Calculators

BMI Calculator

Did you find this calculator helpful? Consider sharing it!

Share on Facebook

Share on Pinterest

Share on Linkedin

Share on Telegram

Share on Reddit

Return to Resources Page