Macro calculator
Calories decide whether your weight moves. Macros decide what the change is made of. This calculator turns your TDEE and your goal into daily targets for protein, fat and carbs.
The split is deliberately conventional: enough protein to keep muscle, a quarter of calories from fat, carbs filling the rest.
AION
I can split your daily calories into protein, fat and carbs. I need three things and your goal.
AION
First — pounds and inches, or kilos and centimeters?
Common questions
- How are these macros calculated?
- Calories come from your TDEE adjusted for your goal: minus 20% to lose, unchanged to maintain, plus 10% to gain. Protein is set at 1.8 grams per kilogram of bodyweight, fat at 25% of calories, and carbs fill whatever calories remain.
- Do I have to hit these numbers exactly?
- No. Treat them as targets with a margin, not a pass-fail test. Protein is the one worth landing closest to; carbs and fat can trade off against each other day to day as long as calories stay roughly on target.
- Will this work for keto or other low-carb diets?
- Not as-is. This split fixes fat at 25% of calories and gives the remainder to carbs, which is a conventional mixed diet. A ketogenic split allocates most calories to fat and would need different math.
- Why is protein based on bodyweight instead of calories?
- Muscle tissue is maintained per kilogram of you, not per calorie you eat. Setting protein by bodyweight keeps it stable whether you're cutting or gaining, which is exactly when protein matters most.