Which is better: high carb or high fat?

Choose high carb if you want more energy for workouts, or high fat if you prefer fewer carbs. Both work if calories are right.

Macro Calculator

Q: What is a macro calculator?

A macro calculator helps you determine the right daily intake of protein, carbs, and fat based on your stats and goals.

Q: Why is protein set to my goal weight?

Protein is set at 1 gram per pound of your goal body weight to help preserve lean muscle while losing fat.

Q: Do I need to enter my TDEE manually?

No, the calculator can estimate it for you. If you already know your TDEE, you can enter it manually for more accuracy.

If you want to know more about how the macro calculator works, jump to the FAQ below the tool.

Macro Calculator

Calculate Your Macros

Sex Age Units Current Weight (lb)

Height (ft)

Height (in)

Goal Weight (lb) Activity (used only if TDEE blank) TDEE (optional, kcal/day) Timeframe to reach goal

Macro Preference

We apply a **daily deficit** based on your weight-loss goal using ~3500 kcal/lb (7700 kcal/kg). Target calories are floored at 1200 kcal/day for safety.

Calories (target)

—

TDEE — • Deficit —/day

Protein

—

1 g × goal weight

Fat

—

Carbs

—

Macro Split

P —% • F —% • C —%

Macro Calculator FAQs:

1. What is a macro calculator?

A macro calculator is a tool that helps you figure out how much protein, carbs, and fat you should eat each day based on your weight, goals, and activity level. Instead of just tracking calories, it breaks them into the nutrients that fuel your body.

2. How does this calculator work?

This calculator uses your current weight, goal weight, age, height, sex, and activity level to estimate your calorie needs (TDEE). Then, it creates a daily macro breakdown (protein, carbs, and fat) to match your weight-loss or muscle-gain goals.

3. Why is protein set to my goal weight?

Protein is calculated at 1 gram per pound of your goal body weight. This ensures you get enough to preserve or build muscle while losing fat.

4. Can I use this calculator for weight gain too?

Yes. While the calculator is designed with fat loss in mind, you can also adjust your goal weight upward to get a macro breakdown for muscle gain.

5. Do I need to enter my TDEE manually?

No — if you leave it blank, the calculator will estimate it for you using the Mifflin-St Jeor formula and your activity level. If you already know your TDEE, you can enter it directly for a more precise calculation.

6. How accurate is this calculator?

The calculator provides science-based estimates, but everyone’s body is different. Think of it as a starting point. Track your progress for 2–3 weeks and adjust if you’re not seeing results.

7. Should I choose high carb or high fat?

Both approaches can work. A high-carb split works well for people who do intense workouts or cardio. A higher-fat split can be helpful if you prefer fewer carbs or feel better with more healthy fats.

8. How fast can I lose weight with these macros?

That depends on your timeframe and daily calorie deficit. A safe, sustainable pace is usually 1–2 pounds per week. The calculator uses ~3,500 calories per pound of fat to estimate your target.