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Daily Macro Calculator — Personalized Macros by Diet

Calculate your daily macronutrient targets based on TDEE, fitness goal, and diet preference. Free online calculator with formula guide and step-by-step results.

✓ Formula verified: January 2026For informational purposes only
Goal

Macro Calculator

Results below

Enter Values

years
ft
in
cm
%
Daily Calories
2,043 kcal/day

Protein (20% of calories)

▲ 102 g · 408 kcal

Carbs (50% of calories)

255 g · 1020 kcal

Fat (30% of calories)

68 g · 612 kcal

Recommended Protein Range (1.6–2.2 g/kg)

▲ 123–170 g

Recommended Fat Range (20–35% of calories)

45–79 g · 405–711 kcal

Diet Pattern

Standard (Balanced)

Base TDEE (before goal adjustment)

2,043 kcal

BMR Formula Used

Katch-McArdle: 1,702 kcal

Recommended Carbohydrate Range (45-65% of calories)

230-332 g

Calorie Adjustment for Goal

▲ +0 kcal

What if your age changes? 27 years → 2,043 kcal/day · 30 years → 2,043 kcal/day · 33 years → 2,043 kcal/day

Scenario Comparison

Conservative (5%)
$16,470.09
$6,470.09 interest
Your scenario (7%)
$20,096.61
$10,096.61 interest
Aggressive (10%)
$27,070.41
$17,070.41 interest
High-risk (14%)
$40,224.71
$30,224.71 interest
Best return
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Daily Calories: 2,043 kcal/day

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