Nutrition

Macro split calculator

Turn a calorie target into a real plan: how many grams of protein, carbs, and fat to hit every day.

Inputs

Daily calories

kcal

Use the TDEE or Calorie Deficit tool if you're not sure.Bodyweight

Goal

Your result

176P · 230C · 64Fg / day

Protein is anchored to your bodyweight first, fats locked above the minimum for hormone health, and carbs fill whatever's left.

Want a plan built around this number?

Calculators get you a number. Coaching gets you a result.

I'll tell you honestly if I think I can help, no pitch.