Macronutrient Calculator
Optimize your diet for muscle gain, fat loss, or performance.
Personal Details
Daily Target Calories
kcal / day
Metabolic Foundation
Basal Metabolic Rate (BMR)
Calories burned at complete rest.
Total Daily Energy (TDEE)
Calories needed for current weight.
Hydration Guide
For your weight and metabolic activity, we recommend a daily water intake of:
2.6 L
~11 standard glasses
Macro Strategy Guide
Why follow a Balanced / Maintenance split?
A balanced split ensures you get enough of everything to maintain steady energy levels and hormonal balance.
Pro Tip
"Try to get most of your macros from whole, unprocessed foods like lean meats, complex grains, and healthy fats from nuts or olive oil."
Energy Values
1g Protein
Builds and repairs body tissues.
4 Calories
1g Carbohydrate
The main energy source for high intensity.
4 Calories
1g Fat
Regulates hormones and protects organs.
9 Calories
Understanding Macros
Macros are the source of energy (calories) for your body. Protein builds and repairs tissue, fats support hormone production, and carbs are your primary energy source.
Goal Alignment
Whether you're cutting, bulking, or maintaining, macro distribution matters more than just calories for body composition and performance.
BMR vs TDEE
BMR is what you burn at rest. TDEE includes all activity. We use the Mifflin-St Jeor equation for accuracy in both.