Macro Calculator
Calories dictate weight change, but macronutrients dictate body composition—whether you lose fat or muscle, and whether you feel energetic or fatigued. This calculator splits your calories into protein (4 kcal/g), carbohydrates (4 kcal/g), and fats (9 kcal/g).
Your estimated daily maintenance energy (TDEE).
*Clinical estimate. Adjust gradually based on observed 14-day body weight trends.
Formula & Calculation Methodology
Protein is set first based on target body weight (1.6–2.2g/kg for lifters). Dietary fat is allocated for hormonal health (20–30% of total calories). Remaining calories are assigned to carbohydrates to fuel training performance and recovery.
Practical Example & Interpretation
On a 2,000 kcal diet with an athletic goal: 150g protein (600 kcal = 30%), 60g fat (540 kcal = 27%), and 215g carbs (860 kcal = 43%).
Assumptions & Clinical Disclaimers
Individual tolerance for carbohydrates versus fats varies. Athletes in endurance disciplines benefit from higher carbohydrate ratios, while individuals with insulin resistance may feel better on higher fat allocations.