🥗 Nutrition Tool
Ultimate Macro Calculator
Generate daily calories and macros (protein, carbs, fats) with meal breakdown. Switch metric/imperial and use Katch-McArdle when body fat is known.
No signup
Meal breakdown
Metric / Imperial
Printable report
AD SLOT (responsive) — place your script here
Configuration
Enter your details to generate a professional nutrition report.
Macros + calories + per-meal targets in one view.
How to use your macro targets
Use Daily Calories as your target, then hit the macro grams. If cutting, keep protein high and stay consistent for 2–3 weeks before changing numbers.
What is the best macro split for fat loss?
Start with balanced or high protein. Keep carbs closer to workouts, and judge progress using weekly averages. The best split is the one you can follow consistently.
How it works
We estimate BMR, multiply by activity for TDEE, apply your goal adjustment, then convert macro ratios into grams and per-meal targets.
FAQ
Which formula does this macro calculator use?
It uses Katch-McArdle when body fat % is provided (lean-mass based). Otherwise it falls back to Mifflin-St Jeor.
What does TDEE mean?
TDEE is your estimated maintenance calories for the day after factoring in your activity level.
How do I choose a goal?
Use Sustainable Fat Loss (-10%) for steady progress. Aggressive (-20%) is faster but harder. Lean Bulk (+10%) is controlled growth.
Do macro ratios matter?
Yes. Balanced works for most people. Low carb or keto can help appetite control. Athlete/high performance increases carbs for training.
How should I use the meal breakdown?
It divides your daily macros across your selected meals to make planning easier. Adjust per meal based on your schedule.
Related Tools
AD SLOT (responsive) — place your script here