🍳 Macro Calculator
Macros — protein, carbohydrate, and fat — are where your calories come from. Set your daily calories and goal, and this splits them into grams per day, with protein anchored to your body weight.
Not sure? Use the TDEE calculator first.
Goal
Protein: 2.2 g/kg of body weight
Split style
Protein
165g
660 kcal · 30%
Carbs
248g
990 kcal · 45%
Fat
61g
550 kcal · 25%
per meal (4×)
Protein 41gCarbs 62gFat 15g
How the split works
Protein and fat are set first because they have floors you should not go below — protein around 1.6–2.2 g/kg to protect muscle in a deficit, fat around 0.6–1 g/kg for hormones. Carbohydrates fill the remaining calories and fuel your training. Protein and carbs are 4 kcal/g; fat is 9 kcal/g.
These calculators give population-level estimates for healthy adults and are not medical advice. If you are pregnant, under 18, or managing a health condition, talk to a professional.