Macro Calculator

Dial in your daily nutrition targets

Use your current TDEE and bodyweight to generate macro targets tailored to cutting, maintaining, or gaining.

TDEE (daily calories)

Enter your current total daily energy expenditure.

Bodyweight (kg)

Used to set protein targets (caps vary by protein emphasis).

Protein emphasis

The calculator will use the lower of the gram cap and calorie percentage cap for your selected emphasis.

Goal

Calorie delta (%)

Adjust if you prefer a different surplus or deficit.

Enter your TDEE and bodyweight to generate macro targets.