Macro calculator
Get protein, fat, and carb targets aligned with your calories and goal.
The estimate uses baseline BMR with an activity multiplier. That is enough to set a sensible starting range for maintenance, fat loss, or lean gain.
Daily calories for maintenance, moderate cutting, and controlled surplus.
The interactive calculator loads on this page after the app hydrates. Search engines get ready-made content and structure, while users get a working calculator on the client.
Maintenance usually starts at your TDEE. For fat loss, start with a moderate deficit instead of the lowest possible number. It is easier to sustain and easier to adjust.
If your weight trend does not move as expected after 2 to 3 weeks, change the target by 100 to 150 kcal instead of rebuilding everything from scratch.
Formulas do not know your non-exercise movement, sleep quality, or adherence. Treat the number as a starting point, not as a fixed truth.
The best validation method is still a 10 to 14 day food log with weight trend and recovery notes.
Open the diary, log meals, water, and weight, and adjust your plan from real weekly trends.
For most people, a practical range is roughly 10 to 20 percent below maintenance. That is often enough to lose weight without crushing energy levels.
No. Weekly average and consistency matter more than a perfect number on every single day.