Macro Calculator
Calculate daily protein, carb, and fat targets based on your goals.
About this Calculator
Macronutrients — protein, carbohydrates, and fat — are the building blocks of your diet. This macro calculator uses your TDEE and selected goal (fat loss, maintenance, or muscle gain) to recommend optimal macro ratios. Protein targets are based on body weight for muscle preservation. Results show daily grams and calories for each macronutrient, plus a visual breakdown pie chart. Supports standard, keto, low-carb, and high-protein presets.
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