Macronutrient Calculator
Enter your daily calorie target, goal, and diet style to instantly see your protein, fat, and carb targets in grams and calories — with a visual bar and per-meal split.
Macro Inputs
TDEE Calculator
Enter your calorie target and preferences, then click Calculate.
Daily Calorie Target
—
—
Diet Style
—
—
Protein
—g
— kcal
—%
Fat
—g
— kcal
—%
Carbs
—g
— kcal
—%
Calorie Split
P
F
C
Protein
Fat
Carbs
Per-Meal Split
Calories
—
kcal
Protein
—
g
Fat
—
g
Carbs
—
g
Done!
Summary
Enter your daily calorie target, goal, and diet style to instantly see your protein, fat, and carb targets in grams and calories — with a visual bar and per-meal split.
How it works
- Enter your target daily calories, or use the TDEE panel to calculate them from your body stats.
- Select your goal: Cut (lose fat), Maintain, or Bulk (gain muscle).
- Choose a diet style that matches your preferences.
- Optionally enter your bodyweight to see protein per kilogram.
- Click Calculate to see your macro breakdown, then toggle meals to split targets per meal.
Use cases
- Plan a cutting phase and ensure you hit enough protein to preserve muscle.
- Set up a ketogenic diet with the correct fat-dominant macro split.
- Track IIFYM (If It Fits Your Macros) targets for flexible dieting.
- Determine per-meal protein targets for meal prep and batch cooking.
- Compare macro splits across different diet styles before committing to one.
Frequently Asked Questions
Last updated: 2026-06-09 ·
Reviewed by Nham Vu