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Calculate daily protein, carb, and fat targets using TDEE and goal-based macro presets.
Macronutrients are the three major nutrients — protein, carbohydrates, and fat — that provide calories. Tracking macros allows precise control over body composition, energy, and performance.
Protein
197g
Carbs
263g
Fat
88g
Formula
Macros (g) = Target Calories × macro% ÷ calories per gramProtein = 4 kcal per gram — builds and preserves muscle
Carbohydrates = 4 kcal per gram — primary fuel for exercise
Fat = 9 kcal per gram — hormones, fat-soluble vitamins
Worked Example
Example: 2,000 kcal target, balanced split (30/40/30)
Did you know? Gram for gram, fat contains more than twice the calories of protein or carbohydrates (9 kcal/g vs 4 kcal/g). This is why high-fat foods are so calorie-dense — a tablespoon of olive oil contains 120 calories, nearly the same as 30g of chicken breast.
Sources
| Goal | Recommended Split | Notes |
|---|---|---|
| Weight Loss | 40% P / 30% C / 30% F | High protein preserves muscle |
| Muscle Gain | 35% P / 45% C / 20% F | Carbs fuel workouts |
| Maintenance | 30% P / 40% C / 30% F | Balanced approach |
| Athletic Performance | 25% P / 55% C / 20% F | Carbs for endurance |
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