Tools/Macro Calculator
Macro Calculator
Once you know your TDEE, the next step is dividing those calories across protein, carbohydrates, and fat. This calculator adjusts your calorie target based on your goal and outputs gram targets for each macronutrient. Protein and carbs contain 4 kcal per gram; fat contains 9 kcal per gram.
Not sure? Calculate your TDEE first
Understanding the splits
Cutting (40/30/30): Higher protein preserves muscle in a deficit. Lower carbs reduce total calories while fat supports hormone function.
Maintenance (30/40/30): A balanced split appropriate for body recomposition or maintaining weight.
Bulking (25/50/25): Higher carbohydrates fuel intense training sessions and support muscle protein synthesis via insulin response.
These splits are starting points. Adjust based on how you feel during training and how your body responds over 2–4 weeks.