Calculate your daily protein, carbs, and fat needs based on your goals. Get personalized macros for weight loss, muscle gain, or maintenance.
Target Calories
2546
TDEE: 2546 cal
Macros (macronutrients) are protein, carbohydrates, and fat - the three nutrients your body needs in large amounts. Protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram.
For active individuals, 1.6-2.2g protein per kg body weight is recommended. Sedentary people need about 0.8g/kg. Higher protein is better when building muscle or losing fat.
A common ratio for weight loss is 40% protein, 35% carbs, 25% fat. Higher protein helps preserve muscle during a deficit. The most important factor is total calorie deficit.
For muscle gain, try 30% protein, 45% carbs, 25% fat with a calorie surplus. Higher carbs fuel workouts and recovery while adequate protein supports muscle growth.