Macro Split Calculator
Find your daily calorie target and split it into protein, carbs and fat. Enter your details, pick an activity level, a goal and a diet style, and get your BMR, TDEE, macros in grams, fiber estimate and a simple meal-split plan.
Enter your details above and your macro plan will appear here.
How to use
- Enter your age, sex, height and weight.
- Choose your activity level, goal and diet style.
- Your BMR, TDEE, calorie target and macro grams appear instantly, with a meal-split table.
How it is calculated
BMR uses the Mifflin-St Jeor formula. TDEE is BMR times your activity factor. Lose fat targets 20% below TDEE, gain muscle targets 15% above, maintain keeps TDEE. Protein and carbs give 4 calories per gram, fat gives 9. Fiber is estimated at about 14 grams per 1,000 calories.
Disclaimer
These are planning estimates only, not medical advice. Actual needs vary with health, medications and lifestyle. Talk to a health professional or dietitian before starting a new diet.