Which diet approach should I choose?

A Balanced approach (30% Protein, 35% Fat, 35% Carbs) is great for general health and sustainable weight loss. High Protein is excellent for muscle building. Keto restricts Carbs to 5% to induce ketosis for rapid fat loss, while Low Carb is a slightly more moderate approach (25% Carbs).

Should I count macros or calories?

All diets work through a calorie deficit (for weight loss) or surplus (for muscle gain). However, counting macros ensures that your calories come from the right sources—preventing muscle loss during a diet, and preventing excessive fat gain during a bulk.

What are Macronutrients?

Macronutrients are nutrients that provide calories: Carbohydrates (4 kcal/g), Proteins (4 kcal/g), and Fats (9 kcal/g).

How should I split my macros for muscle gain?

A standard muscle building macro split is 30% Protein, 40% Carbohydrates, and 30% Fat, combined with a caloric surplus.

What are trace minerals and do they count in macros?

Trace minerals (like zinc, iron, magnesium) are micronutrients, not macronutrients. They do not contain calories and do not count toward your daily macro totals.

Macro Calculator - Calculate Protein, Carbs, and Fats

Macro Calculator

Calculate your daily protein, carb, and fat targets based on your fitness goals, activity level, and diet approach.

BMR, TDEE, and Goal Calories

The calculator first estimates your Basal Metabolic Rate with the Mifflin-St Jeor formula, then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE). Your fitness goal then shifts that number: weight loss subtracts 500 calories per day, muscle gain adds 300 calories, and maintenance keeps the TDEE figure as-is, with a 1,200-calorie safety floor.

Diet-Specific Macro Percentages

Your target calories are split into Protein, Carbohydrate, and Fat percentages based on the diet style you choose: Balanced (30/35/35), Low Carb (30/25/45), Keto (20/5/75), or High Protein (40/30/30). Protein and carbohydrates are converted to grams at 4 calories per gram, while fat uses 9 calories per gram, since fat is a denser energy source.

Worked Example

A 30-year-old, 80 kg, 178 cm male with moderate activity has a BMR of about 1,768 calories and a TDEE near 2,740 calories. On a Balanced diet at maintenance, that works out to roughly 205g protein, 240g carbohydrates, and 107g fat per day.

Turning Grams Into Meals

Once you have daily gram targets, the tool divides them evenly across your chosen number of meals so you can plan portions in advance. For a deeper look at the energy side of this calculation, pair it with the TDEE Calculator, or use the Protein Intake Calculator if you only need to fine-tune your protein number.

Example Presets

Awaiting Details

Macro Split Formula

Understanding Macronutrients

Protein (4 kcal/g)

Carbohydrates (4 kcal/g)

Fats (9 kcal/g)

AI Advisor Health Advisor

How Your Daily Macro Targets Are Calculated

BMR, TDEE, and Goal Calories

Diet-Specific Macro Percentages

Worked Example

Turning Grams Into Meals

Questions, answered

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