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Free Macro Calculator (protein, carbs, fat from your TDEE)

Get protein, carb, and fat targets matched to your calorie goal — and split across meals.

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What this calculator does

Same engine as the TDEE calculator with the macro split front-and-centre. Enter your stats, pick a goal, and you get gram targets for protein, carbs, and fat — both per day and divided across 2 to 6 meals.

How it works

1
Enter stats and goal
Gender, age, height, weight, activity, and goal feed the calorie target.
2
Protein from body weight
Default is 2g per kg body weight (1.6-2.2g/kg is the evidence-based range for active adults).
3
Fat as % of calories
Set at 25-30% of total calories — enough for hormone production, not so high it leaves no room for carbs.
4
Carbs fill the rest
Total calories minus protein calories minus fat calories, divided by 4 cal/g.
5
Per-meal split
Toggle 2/3/4/5/6 meals per day — the daily totals divide evenly so you can plan portions.

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Common questions

How much protein do I actually need?▾

For active adults: 1.6-2.2g per kg body weight. The calculator defaults to 2g/kg, which is at the higher end and supports muscle retention during a cut.

Should fat be higher on a low-carb diet?▾

If you eat low-carb or keto, manually adjust the macro split. The default 25-30% fat is for typical mixed diets.

What if I cannot hit my carb target some days?▾

Hitting protein every day matters most. Carbs and fat are interchangeable for energy — substituting one for the other is fine within your daily calorie budget.

Does timing of meals matter?▾

For body composition: total daily intake matters far more than timing. The per-meal split is for planning convenience, not because the body cares about exactly equal amounts at each meal.

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