Macronutrient Ratio Calculator

Calculate daily macronutrient targets in grams for protein, carbohydrates, and fat from TDEE and goals (muscle gain, fat loss, performance, or maintenance)

Each component has a specific meaning:

• TDEE — The tdee recorded for the scenario being assessed.
• Goals (muscle gain — The goals (muscle gain recorded for the scenario being assessed.
• Fat loss — The fat loss recorded for the scenario being assessed.
• Performance — The performance recorded for the scenario being assessed.
• Or maintenance) — The or maintenance) recorded for the scenario being assessed.

Note: Interpret the macro ratio result against the thresholds and context described above.

Enter the TDEE, goals (muscle gain, fat loss, performance, or maintenance) for the scenario you are assessing. Calculate daily macronutrient targets in grams for protein, carbohydrates, and fat from TDEE and goals (muscle gain, fat loss, performance, or maintenance). Use the macro ratio result to inform your calculation.