Macro Calculator
Calculate your daily macronutrient needs in grams. Enter your TDEE or daily calories, choose a goal, and adjust protein/carb/fat ratios. All calculations happen client-side.
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Macro RatiosTotal: 100%
Presets
30%
40%
30%
How to Use the Macro Calculator
- Enter your daily calorie target (TDEE or custom value).
- Select your goal: cut, maintain, lean bulk, or bulk.
- Choose a macro preset or set custom protein/carb/fat percentages.
- View your macro targets in grams and calories.
Features
- Goal-based calorie adjustments (cut, maintain, lean bulk, bulk)
- 6 preset macro splits (Balanced, Low Carb, High Carb, High Protein, Keto, Zone)
- Custom percentage sliders for fine-tuning
- Gram and calorie breakdown per macro
- Percentage validation indicator
- 100% client-side -- no data sent to any server
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Disclaimer: This tool is provided as-is for informational and educational purposes only.