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Free Nutrition Tool

Macro Calculator

Turn your daily calorie target into practical protein, carbohydrate and fat goals built around your body weight, goal and preferred nutrition approach.

Build Your Macro Target

Use your TDEE result or enter your chosen target.
Nutrition approach
Custom percentages must total 100%.
Balanced uses weight-based protein, approximately 30% of calories from fat, and the remaining calories from carbohydrates.
Suggested goal adjustment+200 calories

A small surplus can support muscle gain while limiting unnecessary fat gain.

Uncheck this to calculate macros using the exact calorie target you entered.

For educational purposes only. This calculator provides estimates and is not medical advice. Individual needs can vary; consult a qualified healthcare professional or registered dietitian when appropriate.