Turn your daily calorie target into a practical protein, carbs, and fat split. This calculator uses a protein-first approach — setting protein at 2.0 g/kg bodyweight, fat at 25% of target calories, and filling the rest with carbohydrates. The calorie total is always derived from your macros, not estimated separately.
Enter your maintenance calories (from the TDEE calculator), your goal, and your bodyweight. The macro split is calculated from protein priority, fat at 25% of target calories, and carbs filling the rest.
159g
636 kcal
311g
1244 kcal
69g
621 kcal
Calorie breakdown
Protein has the highest thermic effect of food (20–35% of calories burned in digestion), the strongest satiety signal, and directly determines muscle retention during a deficit. Setting it first before distributing other macros is the most evidence-backed approach.
Use the TDEE calculator to find your maintenance calories, then paste that number here. The goal selector applies the calorie adjustment (+300 for lean bulk, −500 for cut) before splitting into macros.
These are starting targets, not permanent rules. If progress stalls, adjust calories by 100–150 kcal before changing the macro split. Keep protein constant — it is the macro most worth protecting.
Disclaimer: This calculator provides macro estimates for informational and educational purposes only. It is not a substitute for personalised advice from a registered dietitian or qualified medical professional. Individual needs vary based on health conditions, training intensity, and other factors. Consult a healthcare provider before making significant changes to your diet.
Knowing your macro targets is step one. The next step is a consistent logging approach that fits your schedule.