Your protein, carbs and fat — sorted.
Set your goal and we'll split your daily calories into macros. Updates as you type — no sign-up.
Metric
Imperial
Male
Female
Goal
Lose
Maintain
Gain
Protein
Moderate
High
Daily target
2,162 kcal
TDEE 2,662 · lose weight
Protein165 g
Carbs241 g
Fat60 g
grams/day · a balanced starting split
A great starting split. Then let it adapt.
These macros are a solid starting point. Our Macro logs them in two taps and re-fits your calorie target weekly from your real weight trend — so your plan keeps working as your body changes.
This calculator is an estimate for general education, not medical or nutrition advice. Individual needs vary — for personalised guidance, speak with a registered dietitian.