TDEE Tool
TDEE Macro Calculator
Calculate your optimal macronutrient split in grams based on your TDEE and fitness goal.
Macro Calculator - Protein, Carbs & Fat
Moderately Active
Your TDEE
0
kcal/day
0
kcal/day
Macro Split
FAQ
Frequently Asked Questions
A balanced starting point is 30% protein, 40% carbohydrates, and 30% fat. Adjust based on your specific goal: increase protein when cutting, or increase carbs when training hard.
Most research recommends 1.6 to 2.2 grams of protein per kilogram of body weight for active individuals. Sedentary adults may need as little as 0.8 g/kg.
Total calories determine whether you gain or lose weight, but macro ratios influence body composition. Adequate protein preserves muscle, while the carb-to-fat ratio affects energy and performance.