Macro Calculator
Calculate your daily recommended intake of protein, carbohydrates, and fat based on your Total Daily Energy Expenditure (TDEE) and goals (cutting/maintaining/bulking).
Enter Your Data
Enter your daily total energy expenditure and select your goal:
Macro Nutrients Guide
Functions and recommended ratios of the three macronutrients:
- Protein: 4 kcal per gram. Builds muscle tissue, recommended 1.6-2.2g per kg (bulking) or 1.8-2.7g per kg (cutting)
- Carbohydrates: 4 kcal per gram. Primary energy source, recommended 45-65% of total calories
- Fat: 9 kcal per gram. Hormone synthesis and fat-soluble vitamin absorption, recommended 20-35% of total calories
Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is your total daily energy expenditure, including basal metabolism, thermic effect of food, and activity expenditure. You can first estimate your BMR using a calorie calculator, then multiply by an activity factor.
During cutting, calorie deficit can easily lead to muscle loss. Increasing protein intake helps maximize muscle retention, while protein is also highly satiating, helping control calorie intake.
Meal frequency mainly depends on personal preference. More meals can help control hunger, but when total calories are the same, there is no significant difference in metabolic rate. The key is meeting total calorie and nutrient goals.