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Macro calculator
Get your daily protein, carbs, and fat for your goal. Calories come from your TDEE, protein from your bodyweight, fat at 25% of calories, carbs fill the rest.
Your details
1.0 g/lb
Higher end (1.0) helps preserve muscle in a deficit.
Your daily macros
Fill in your details and hit calculate to see your protein, carbs, and fat.
Daily caloriesFat loss target
0 kcal
0kcal
Protein0 kcal
0 g
Carbs0 kcal
0 g
Fat0 kcal
0 g
A solid starting split. The real skill is adjusting it as your body and schedule change, which is where a coach earns their keep.
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