TDEE and Macros — How to Set Your Protein, Carbs, and Fat
6 min read May 9, 2026By TheCalcUniverse Editorial
Once you know your TDEE, your next step is setting macros. Here is how to split your calories into the right amounts of protein, carbs, and fat for your specific goal.
Macro Priorities
Protein is the most important macro to set first. Minimum 1.6g per kg of body weight for anyone active, up to 2.2g per kg for bodybuilders. Fat minimum is 0.5-0.8g per kg for hormone function. Remaining calories go to carbs. For a person eating 2,000 calories at 80kg: protein 160g (640 cal), fat 60g (540 cal), carbs 205g (820 cal).
Macro Splits by Goal
Goal
Protein
Fat
Carbs
Weight loss
2.0-2.4g/kg
0.5-0.8g/kg
Remaining
Maintenance
1.6-2.0g/kg
0.5-1.0g/kg
Remaining
Muscle gain
1.6-2.2g/kg
0.5-1.0g/kg
Remaining
Bodybuilding prep
2.0-2.6g/kg
0.3-0.5g/kg
Remaining
Why Protein Is Non-Negotiable
Protein preserves muscle during weight loss and builds muscle during surplus. It also has the highest thermic effect (20-30%), meaning your body burns more calories digesting protein than carbs or fat. If you track only one macro, track protein. Our macro calculator uses your TDEE to set personalized protein, carb, and fat targets for your specific goals.
Calculate Your Macros
Get personalized macro targets based on your TDEE and goals.
