Calculate your daily protein, carbohydrate, and fat needs based on your TDEE and fitness goal
Macronutrients (protein, carbohydrates, and fat) are the three main sources of calories in your diet. This calculator determines your optimal daily macronutrient intake based on your Total Daily Energy Expenditure (TDEE) and your specific fitness goal. The recommended split of 30% protein, 40% carbs, and 30% fat provides a balanced approach for most individuals.
BMR is calculated using the Mifflin-St Jeor equation, then multiplied by an activity factor to get TDEE. Calories are adjusted based on goal: -500 for weight loss, +500 for weight gain. Protein grams = (calories × 0.30) ÷ 4, Carbs grams = (calories × 0.40) ÷ 4, Fat grams = (calories × 0.30) ÷ 9.
Protein, like carbohydrates, provides approximately 4 calories per gram. Fat is more energy-dense at 9 calories per gram. These values (the Atwater system) are used to convert macronutrient weights into their caloric contributions and are based on the average energy released during digestion.
Consistency matters more than perfection. Tracking macros for 80-90% of your meals is sufficient for most fitness goals. Many people find that once they establish a routine with go-to meals, they can maintain their results without tracking every single day.