Turn your daily calories into exact protein, carb, and fat targets.
Body Stats (for TDEE calculation)
Biological Sex
Your Goal
Your Daily Macros
Protein
197g
790 kcal
30%Carbs
296g
1185 kcal
45%Fat
73g
658 kcal
25%Calorie Distribution
Note: These values are estimates based on the Mifflin-St Jeor equation and general macro guidelines. Individual needs vary based on health status, metabolism, and training. Consult a registered dietitian for personalised nutrition advice.
A macronutrient calculator takes the guesswork out of dieting by converting your daily calorie goal into precise grams of protein, carbohydrates, and fat. Whether you want to lose fat, maintain your current weight, or build muscle, hitting the right macro split is as important as hitting your overall calorie target. Use this free tool to get personalised macro targets in seconds.
Macronutrients are the three main nutrients your body uses for energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking their ratios — not just total calories — helps optimise body composition and performance.
A higher-protein split (around 40% protein, 35% carbs, 25% fat) is popular for fat loss. The extra protein helps preserve lean muscle while in a calorie deficit, keeping you fuller and protecting your metabolism.
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day, including exercise. It's calculated from your BMR (Basal Metabolic Rate) multiplied by an activity factor. Eating at, above, or below your TDEE determines whether you lose, gain, or maintain weight.
The TDEE estimate uses the Mifflin-St Jeor equation, which is considered the most accurate general-population formula. Macro percentages are evidence-informed guidelines, but individual needs vary. Use these numbers as a starting point and adjust based on real-world results over 2–4 weeks.