Macro Nutrient Calculator
Calculate your optimal macro split based on BMR and TDEE. Tailored nutrition planning.
Target Calories
2267
Daily Intake
Maintenance (TDEE)
2267
Burn rate including activity
Protein Target
170g
Preserving lean mass
Biometrics
Macro Distribution
Caloric Split Model
The Science of Macros
Mastering your nutrition means moving beyond just counting calories. By optimizing your intake of proteins, fats, and carbohydrates, you can control hormonal response and body composition more effectively.
The Caloric Equivalence
Protein: 4 cal/g
Carbs: 4 cal/g
Fats: 9 cal/g
Metabolic Inquiries
?What is BMR vs TDEE?
Basal Metabolic Rate (BMR) is what you burn at rest. Total Daily Energy Expenditure (TDEE) includes your physical activity levels.
?How much protein do I really need?
While we default to 30%, many athletes aim for 0.8g to 1g per pound of body weight to preserve lean muscle.
?Is a 500 calorie deficit safe?
Yes, a 500 calorie deficit typically leads to ~1lb of weight loss per week, which is sustainable for most people.