Calculate your daily protein, carbs, and fat targets based on your body, activity level, and fitness goals.
Target calories per day
| Daily Calories | 2,728 |
| Protein | 205g |
| Carbohydrates | 273g |
| Fat | 91g |
| BMR | 1760 cal |
| TDEE (maintenance) | 2728 cal |
Instant delivery · No spam · Unsubscribe anytime
No spam, ever. We only email you about topics you care about. Unsubscribe anytime.
TDEE = BMR × Activity Multiplier
Protein & Carbs = 4 cal/g | Fat = 9 cal/g
For muscle building or preservation while cutting, aim for 0.7–1g of protein per pound of bodyweight (1.6–2.2g per kg).
A common split for weight loss is 40% protein, 30% carbs, 30% fat. High protein helps preserve muscle while in a calorie deficit.
Macronutrients (macros) are protein, carbohydrates, and fat. Protein and carbs = 4 cal/g; fat = 9 cal/g.
A 500 calorie/day deficit leads to roughly 1 lb of fat loss per week.
For bulking: 30% protein, 50% carbs, 20% fat. Carbs fuel workouts and support recovery.
Calculations are for educational purposes only. Consult a qualified financial advisor for personalized advice.