Calculate your daily macronutrient needs (protein, carbs, fat) based on your goals. Get personalized macro ratios for weight loss, muscle gain, or maintenance.
Calories
2,693
per day
TDEE Multiplier: ×1.55 = 2,693 calories
Eat at maintenance to keep current weight
808 calories (30%)
1077 calories (40%)
808 calories (30%)
Total Calories
2693
BMR
1737
TDEE
2693
Daily Fiber
38g
| Macro | Per Meal | Per Meal + Snack |
|---|---|---|
| Calories | 898 | 673 |
| Protein | 67g | 51g |
| Carbs | 90g | 67g |
| Fat | 30g | 23g |
| Diet Type | Protein | Carbs | Fat | Best For |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General health, maintenance |
| Low Carb | 40% | 20% | 40% | Fat loss, blood sugar control |
| Low Fat | 35% | 50% | 15% | Heart health, high activity |
| High Protein | 40% | 35% | 25% | Muscle building, athletes |
| Keto | 20% | 5% | 75% | Rapid fat loss, epilepsy |
| Zone | 30% | 40% | 30% | Athletic performance |
Explore how changes affect your results
Compared to the general population
Your Daily Protein
202 g
Percentile
95th
Above average - great job!
Distribution
10th
50
25th
75
Median
100
75th
140
90th
180
Population Average
100
Ideal Range
119 - 170
g
Your Ranking
Top 5%
5% are lower
Optimized for your maintenance goal
Aim for 202g protein daily. Protein is the most important macro for body composition.
Use a food scale and tracking app for best results. Estimates are often 20-30% off.
Fiber keeps you full longer and supports gut health during calorie restriction.
Calories
2,693
per day
Macros (macronutrients) are protein, carbohydrates, and fat. Common splits: Balanced 40/30/30 (carbs/protein/fat), Low-carb 25/40/35, Keto 5/25/70. Protein: 0.7-1g per lb bodyweight for muscle. Calculate your personalized macro grams at practicalwebtools.com based on your TDEE and goals.
Macronutrients are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking macros helps ensure you get the right balance for your goals while meeting calorie targets.
For most active people, 0.7-1g per pound of body weight is sufficient. Athletes and those building muscle may need 1-1.2g per pound. Sedentary individuals can often maintain with 0.36g per pound. This calculator adjusts based on your goals.
A higher protein ratio (30-40%) helps preserve muscle while losing fat. Moderate carbs (30-40%) provide energy, while healthy fats (25-35%) support hormones. The key is maintaining a calorie deficit while getting adequate protein.
Tracking calories works for weight management, but tracking macros optimizes body composition. Hitting protein targets helps build/preserve muscle. Balancing carbs and fats affects energy, satiety, and hormones. Macros matter more for specific fitness goals.
The ketogenic diet typically uses 70-75% fat, 20% protein, and 5% carbs (usually under 20-50g carbs daily). This extreme low-carb approach forces your body to burn fat for fuel (ketosis). It's effective for some but difficult to maintain.
This calculator uses the Mifflin-St Jeor equation, which is accurate for most people within 10%. Individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use these numbers as a starting point and adjust based on results.
Calories
2,693
per day