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Macro Calculator

Split your daily calories into protein, carbs, and fat based on your fitness goal — cut, maintain, or bulk.

Your goal & calories

From a TDEE / calorie calculator.

Balanced split at maintenance calories.

2200
Maintenance
2200
Daily target
+0 kcal
Goal delta
0.00 kg
Est. weekly change
Macro split (%)
Total: 100% ✓
Daily macro targets
Protein
165g
30% · 660 kcal
Carbs
220g
40% · 880 kcal
Fat
73g
30% · 657 kcal
Per-meal breakdown (4 meals)
Protein 41g · Carbs 55g · Fat 18g per meal

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