Split daily calories into protein, carbs, and fat grams for cutting, maintaining, or bulking.
Protein
30% · 4 kcal/g
188 g
Carbs
40% · 4 kcal/g
250 g
Fat
30% · 9 kcal/g
83 g
Macros split a calorie budget into three buckets that actually matter: protein for muscle and satiety, carbs for training fuel, fat for hormones and flavor. Cutting presets push protein and drop carbs; bulking does the opposite.
These presets are starting points, not prescriptions. Protein floors (0.7–1.0 g per lb of bodyweight) usually matter more than the exact carb-to-fat ratio.
Educational estimate only — not medical advice.
grams_protein = (kcal × protein_pct) ÷ 4
grams_carbs = (kcal × carb_pct) ÷ 4
grams_fat = (kcal × fat_pct) ÷ 9
BMR & TDEE
Basal metabolic rate and total daily energy expenditure using the Mifflin-St Jeor equation + activity multiplier.
Protein Needs
Daily protein target by bodyweight, activity, and goal — with breakpoints from sedentary to athletic.
Meal Prep Cost
Add up ingredient costs for a batch of prepped meals — see cost per meal, per person, and a weekly projection.