Find a daily protein, carb, and fat gram target based on your calorie needs and a diet style.
This starts with the same TDEE calculation as our TDEE Calculator (BMR × activity level), adjusts it for your goal, then splits that calorie target by percentage across protein, carbs, and fat. Protein and carbs provide about 4 calories per gram; fat provides about 9 — so the same percentage of calories translates to very different gram amounts between fat and the other two.
These are common, simple percentage splits, not personalized prescriptions. "Balanced" suits most general goals; "High Protein" supports muscle retention during a calorie deficit or muscle building during a surplus; "Low Carb" and "Low Fat" shift the remaining calories toward one macronutrient over another based on personal preference or specific dietary approaches.
There's no universally best split — adherence matters more than the exact ratio for most people. Pick a style you can sustain, and adjust based on how your body responds over a few weeks.
Each gram figure is rounded independently, so the total can be off by a calorie or two from rounding — not a calculation error.
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