Macro Calculator
Calculate your optimal daily Calories, Protein, Carbohydrates, and Fats tailored to your body and fitness goals.
Basal Metabolic Rate (BMR)
1,720
kcal / day
Maintenance (TDEE)
2,450
kcal / day
Daily Target Calories
1,960
(-20% Moderate Cut)
Adjust Macro Percentages (Total must equal 100%):
100%
Protein
30%
Carbs
40%
Fats
30%
🥩
Protein
30%
147g / day
588 kcal (4 kcal/g)
~0.89 g / lb bodyweight
🍚
Carbohydrates
40%
196g / day
784 kcal (4 kcal/g)
~1.19 g / lb bodyweight
🥑
Fats
30%
65g / day
588 kcal (9 kcal/g)
~0.40 g / lb bodyweight
Protein (30%)
Carbs (40%)
Fats (30%)
Workout Day vs. Rest Day Calorie & Carb Cycling
Calorie and carb cycling prioritizes glycogen replenishment on training days while boosting fat oxidation on rest days.
🏋️ Training Day (4 days/wk)
2,150 kcal
- Protein: 147g (588 kcal)
- Carbs: 240g (960 kcal)
- Fats: 55g (495 kcal)
🛌 Rest / Recovery Day (3 days/wk)
1,700 kcal
- Protein: 147g (588 kcal)
- Carbs: 135g (540 kcal)
- Fats: 70g (630 kcal)
Per-Meal Distribution (3 Meals / Day)
| Meal | Calories | Protein | Carbs | Fats |
|---|
🌾
Dietary Fiber Goal
27–32 grams / day
(Supports satiety & gut digestion)
💧
Recommended Daily Water
2.8 – 3.5 Liters / day
(~95–120 fl oz)
Quality Protein
- Chicken & Turkey Breast (31g/100g)
- Whey / Casein (24g/scoop)
- Egg Whites & Eggs (6g/egg)
- Greek Yogurt / Skyr (15-20g)
- Lean Beef & Salmon (25g/100g)
- Tofu, Tempeh & Edamame
Clean Carbs
- Rolled Oats & Oatmeal
- Jasmine, Basmati & Brown Rice
- Sweet Potatoes & White Potatoes
- Quinoa & Whole Grain Pasta
- Berries, Bananas & Whole Fruits
- Lentils, Beans & Chickpeas
Essential Fats
- Extra Virgin Olive Oil
- Whole Avocados & Guacamole
- Almonds, Walnuts & Cashews
- Natural Peanut & Almond Butter
- Chia Seeds & Flaxseeds
- Fatty Fish (Salmon, Sardines)
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