Macro Calculator

Your protein, fat and carb targets for a chosen split. Carbs are the remainder once protein and fat are set.

TDEE
Macros
Body fat
One rep max

About you

Sexbiological, for BMR formula

MaleFemale

Ageyears

Heightcm

Weightkg

Activity level

SedentaryDesk job, little to no exercise×1.2Lightly activeLight exercise 1–3 days / week×1.375Moderately activeTraining 3–5 days / week×1.55Very activeHard training 6–7 days / week×1.725Extremely activePhysical job + daily training, or two-a-days×1.9

Your goal

Extreme cutOnly short-term, contest prep, medical supervision−25%Aggressive cutFaster fat loss, higher risk of muscle loss−20%Moderate cutRecommended for most people−15%Mild cutSlow, sustainable, preserves muscle−10%MaintainEat at your TDEE, focus on training and body recomp±0%Lean bulkSlow gains, minimal fat+10%Moderate bulkBalanced muscle-and-fat gain+15%Aggressive bulkFaster gains, more fat+20%

Macro split

BalancedEven split. Works for most people, most of the time.2 g/kg · 30% fatHigh proteinProtein-led. Best while cutting or recomping.2.4 g/kg · 25% fatLower carbFat-led. Suits people who train fasted or early.2.2 g/kg · 40% fatPerformanceCarb-led. For high training volume and conditioning work.1.8 g/kg · 20% fatCustomSet protein and fat yourself.your numbers

Daily calorie target

2 304

calories · moderate cut · high protein

Protein768 kcal · 33%192g

Fat576 kcal · 25%64g

Carbs960 kcal · 42%240g

Total2 304kcal

BMR

1 749kcal

TDEE

2 711kcal

Protein basis

2.4g/kg BW

Fat basis

25% kcal

Carbs are the remainder once protein and fat are set — that is why the carb number moves when you change either. Fat is fixed at 25% of 2 304 kcal = 576 kcal.

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