Free tools

Macro Calculator

Daily protein, carbs, and fat — split to match your goal and preference. Use your TDEE result above as input.

Daily calories (kcal)

Weight (kg)

Goal

Preference

Balanced

Higher protein

Lower carb / higher fat

Method

Protein: 1.6-2.2 g/kg bodyweight (higher for fat loss to preserve muscle, lower for maintenance). Fat minimum 0.8 g/kg for hormonal health, up to 1.4 g/kg if low-carb. Remaining calories go to carbs (4 kcal/g) and fat (9 kcal/g).

Estimates only

Macros are guidelines, not laws. Hitting your protein target matters more than precise carb/fat ratios. Whole-food sources beat tracking exact numbers.