Get your daily protein, carb, and fat targets based on your calorie goal and body weight. Uses evidence-based ratios for every goal.
| Macro | Grams | Calories | % of Total |
|---|
Protein & fat calculated first; carbs fill remaining calories. Fat set at 27.5% of total kcal.
Two people eating 2,000 kcal/day can have very different results depending on how those calories are distributed. Protein preserves muscle during a cut, fat supports hormone function, and carbs fuel your training. Getting the ratio right makes the same calorie target feel completely different — and produce better results.
Protein has the highest thermic effect of any macronutrient — your body burns roughly 25% of protein calories just digesting them, versus ~8% for carbs and ~2% for fat. Higher protein intake also increases satiety, making it easier to stay in a deficit. Read: How much protein do you actually need? →
Don't know your TDEE? Calculate it first — your macro targets depend on your total calorie goal. TDEE Calculator →