Health
Macronutrient Calculator
Daily protein, carb, and fat targets from a calorie goal.
Inputs
Macronutrient Calculator
Result
Protein / Carbs / Fat
165g · 220g · 73g
Protein, carbs, fat
Once you know total calories, split them into macros. Common starting point: 30% protein, 40% carbs, 30% fat — adjust for goal (higher protein for muscle gain, lower carb for some cutting protocols). Protein and carbs are ~4 kcal/g, fat is ~9 kcal/g.
Feed macros with a calorie target
Get your calorie target from the TDEE Calculator (or BMR Calculator for a resting baseline), then plug it in here.