Calculate Your Daily Macros
Get your optimal protein, carb, and fat targets based on your TDEE and fitness goal. Lose fat, build muscle, or maintain.
Why Macros Matter More Than Calories Alone
Two diets at the same calorie level can produce very different results depending on the macronutrient split. A high-protein diet preserves muscle during weight loss, keeps you fuller longer, and burns more calories through the thermic effect of food (protein requires 20-30% of its calories just to digest, vs. 5-10% for carbs and 0-3% for fat).
Optimal Protein Intake
Research consistently shows 0.7-1.2 grams of protein per pound of body weight is optimal for body composition. Higher protein is most important during a calorie deficit (to preserve muscle) and during a building phase (to support muscle growth). For a 175-pound person, that is 120-210g of protein per day.
Adjusting Carbs and Fat
Once protein is set, the remaining calories are split between carbs and fat based on preference and activity level. Active people and athletes benefit from higher carbs (fuel for training). Less active people or those on keto-style diets do well with higher fat and lower carbs. Neither approach is inherently superior — adherence matters most.
A landmark 2016 study in the American Journal of Clinical Nutrition found that participants eating 1.1g protein per pound during a calorie deficit gained muscle while losing fat — a feat previously thought impossible without performance-enhancing drugs.
