Macro Nutrient Calculator
Calculate your optimal macro split based on BMR and TDEE. Tailored nutrition planning.
Macro targets set your daily calorie and protein/carb/fat goals from your basal metabolic rate and activity level. It's calculated as BMR = 10×weight(kg) + 6.25×height(cm) − 5×age (+5 male / −161 female), then multiplied by an activity factor and split 30/40/30 into protein, carbs, and fat.
Target Calories
2267
Maintenance (TDEE)
2267
Protein Target
170g
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.
Our default 30/40/30 split falls within the ranges recommended by the Dietary Guidelines for Americans, which set protein at 10-35%, fat at 20-35%, and carbohydrates at 45-65% of daily calories.
The Caloric Equivalence
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.