Macro Calculator

Sobre esta calculadora

Macros are how your daily calories divide into protein, carbohydrate, and fat. This calculator defaults to a grams-per-kilogram engine rather than a fixed percentage split, and the reason matters: protein need is tied to your body mass, not your calorie intake, so a percentage-based split quietly under-delivers protein exactly when you drop calories for a cut. We set protein from bodyweight (higher on a cut to protect lean mass), fat from your diet preference with a floor for hormonal health, and let carbohydrate fill the remaining calories, the tank you top up to fuel training. If carbs would fall to zero we trim fat toward its floor first. You can flip to a percentage-split view if you think in ratios, and see a per-meal breakdown. Start from the calorie number your TDEE result gives you.

Fuentes

g/kg engine (default): protein 1.8–2.2 g/kg, fat 0.7–1.1 g/kg (floor 0.5), carbs as remainder. 4/4/9 kcal per g. Percentage split available as an alternate view.

Preguntas frecuentes

• Why grams per kg instead of percentages?

  Because protein need scales with bodyweight, not calories. A “40/30/30” split gives you less protein when you cut calories, the opposite of what you want on a diet. Setting protein and fat in g/kg keeps them stable and lets carbs absorb the calorie changes.

• What calorie number do I enter?

  Use the target from your goal: maintenance calories to hold weight, or your cut/gain target. The TDEE calculator produces all three, carry that number over here.

• How low can fat go?

  We floor fat around 0.5 g/kg. Going much lower for long stretches can affect hormone production and the absorption of fat-soluble vitamins. If carbs get squeezed, keep fat at the floor rather than dropping protein.