Macro & TDEE Calculator
Total Daily Energy Expenditure plus a macronutrient split tuned for your goal.
Macros beyond calories
A 2,000-calorie diet can be hit with pure candy or a balanced mix of meats, vegetables, and grains. Both scenarios produce the same scale result but wildly different outcomes for muscle, energy, satiety, and health. Macros — protein, carbs, fat — determine what those calories actually do in your body.
Protein is the most important to hit on purpose: 0.7–1g per lb bodyweight supports muscle retention and satiety. Carbs fuel training; fats support hormones. Specific ratios can be tuned for goals (higher carbs for endurance, higher protein for cuts), but protein targets matter most.
Frequently asked questions
What are macros and why track them?
Macros (macronutrients) are protein, carbs, and fat — the three sources of dietary calories. Tracking macros rather than just calories ensures you get enough protein to preserve muscle during weight loss and matches your intake to your training demands. Micronutrients (vitamins, minerals) are separate.
Standard macro splits?
Cutting (fat loss): 40% protein, 30% carbs, 30% fat. Maintenance: 30/40/30. Bulking: 25/50/25. Endurance athletes need higher carbs (50–60%). Keto: under 50g carbs/day (~5%). These are starting points — adjust based on how you feel and perform.
How much protein do I actually need?
For active adults: 0.7–1g per lb bodyweight daily. For sedentary: 0.36g/lb is the RDA minimum. For older adults or during aggressive cuts: 1g/lb+ to preserve muscle. Above 1.2g/lb shows diminishing returns in most studies.
Is 'clean eating' better than hitting macros?
Whole foods have more micronutrients, fiber, and satiety per calorie — makes adherence easier. But if you hit your macros consistently, the sources matter less than Instagram suggests. An 80/20 whole-food-to-flexibility ratio works for most people long-term.
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