Turn your daily calories into protein, carb, and fat grams — done right: protein anchored to your bodyweight, fat set for hormones, carbs filling the rest. By goal and diet style, with a per-meal breakdown. The companion to your TDEE number.
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A flat "30% protein" gives the wrong grams at low or high calories. Anchoring to grams per kg keeps the target physiologically correct whether you're cutting on 1,500 kcal or bulking on 3,200. See the protein tool.
Dietary fat below ~0.5 g/kg can compromise hormone production over time. The calculator won't drop fat below that floor even on aggressive low-fat splits — it pulls from carbs instead.
Once protein and total calories are set, whether the rest skews carb or fat barely changes fat-loss outcomes in controlled trials. Pick the split you'll actually adhere to — that's the variable that wins.
Estimates a macronutrient split from a calorie target for generally healthy adults. Not a clinical or therapeutic diet plan. People with diabetes, kidney disease, eating-disorder history, or who are pregnant or breastfeeding should set macros with a registered dietitian or clinician — the assumptions here are for otherwise-healthy physiology.
Start from your daily calorie target (use a TDEE calculator), then set protein first by bodyweight — roughly 1.6–2.2 g/kg depending on goal. Set fat next (about 20–35% of calories, with a floor of ~0.5 g/kg for hormone health), and let carbohydrate fill the remaining calories. Protein and carbs are 4 kcal/g; fat is 9 kcal/g. The calculator above does this automatically.
By bodyweight, not percentage. Percentage-based protein targets break down at very low or very high calorie intakes — a person eating 1,400 kcal and one eating 3,200 kcal need similar absolute protein if they weigh the same, but a flat 30% would give wildly different grams. Anchoring protein to grams per kg of bodyweight keeps the target physiologically correct regardless of calorie level.
In a calorie deficit, prioritize higher protein (around 2.0–2.4 g/kg) to preserve muscle and maximize satiety, keep fat adequate for hormones (≥0.5 g/kg), and use carbohydrate to fill the rest and fuel training. The specific carb-vs-fat split matters far less than hitting your protein target and total calorie deficit — choose the split you can adhere to.
A ketogenic split keeps carbohydrate very low — typically under ~25–50 g net carbs per day — sets protein at a moderate level by bodyweight (around 1.6–1.8 g/kg), and lets dietary fat make up the large remaining share of calories. The keto option in the calculator caps carbs and fills the rest with fat automatically.
Total calories drive weight change; macros drive body composition and how you feel. You can lose or gain weight on many different macro splits as long as calories are right, but hitting adequate protein protects muscle, and a sustainable carb/fat balance supports training, hormones, and adherence. Calories first, protein second, carb/fat split by preference.