Macro Calculator

Use a TDEE (Total Daily Energy Expenditure) calculator to estimate your maintenance calories based on age, weight, height, sex, and activity level. From that baseline, adjust for your goal: a 300-500 kcal deficit for fat loss, a 200-400 kcal surplus for muscle gain, or maintenance calories for recomposition (slow simultaneous fat loss and muscle gain).

Most evidence-based fat-loss approaches use 35-45% protein, 25-35% carbohydrates, and 20-30% fat. Higher protein during a deficit preserves lean mass and controls hunger. The exact split matters less than total calories and adequate protein - a wide range of carb-fat ratios produce similar fat loss when protein and total calories are matched.

Meta-analyses comparing low-carb to low-fat diets at matched calorie levels show similar fat loss outcomes at 12 months or longer. Low-carb diets show faster initial weight loss (primarily from glycogen and water depletion) and benefit some individuals with insulin resistance or type 2 diabetes. The best macronutrient split is the one that allows you to maintain a caloric deficit consistently over time.

After 2-4 weeks with no measurable fat loss (despite consistent tracking), reduce calories by 5-10% - typically 150-250 kcal per day. Avoid large sudden cuts; they increase muscle loss and hunger. Simultaneously, verify your logging accuracy with a food scale for a week - under-logging is the most common reason for apparent diet failure.