Interactive Macro Calculator

Health

Split your daily calories into protein, carbs, and fats.

ttb run macro-calculator

Maintenance Calories (TDEE)

kcal/day

Preferred Diet Type

The Lose Weight modifier automatically deducts 500 calories from your TDEE, aiming for ~1lb/week loss. The Gain Mass modifier adds 500 calories to support muscle building.

Daily Target Calories

2,000

Protein

150g

30%

Carbs

200g

40%

Fats

67g

30%

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How to Use Macro Calculator

Enter your TDEE (or use our TDEE Calculator first), then select your goal — lose weight, maintain, or gain muscle. The calculator splits your daily calories into optimal protein, carbohydrate, and fat macronutrient targets in grams, displayed alongside recommended food sources for each macro.

Enter your parameters

Configure the inputs for the Macro Calculator according to your specific needs.

View real-time results

The utility instantly processes your request and displays the calculated outputs directly in your browser.

Copy or Download

Click the copy icon next to the final output to instantly grab the result, or export it if applicable.

Frequently Asked Questions

What are macros?+

Macronutrients ("macros") are the three main nutrient categories: Protein (4 cal/g), Carbohydrates (4 cal/g), and Fat (9 cal/g). Tracking macros allows more precise dietary control than calorie counting alone.

How much protein do I need?+

For general health: 0.36g per pound of body weight. For muscle building: 0.7-1.0g per pound. For fat loss while preserving muscle: 0.8-1.2g per pound. Active individuals and athletes need more than sedentary people.

Interactive Macro Calculator

Reach developers using the Macro Calculator tool

How to Use Macro Calculator

Enter your parameters

View real-time results

Copy or Download

Frequently Asked Questions

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