Start with calories, then plan flexible ranges
Calculate Daily Protein, Fat and Carbohydrate Ranges
Enter a calorie target manually or import the latest result saved by the standalone TDEE Calculator. This tool does not recalculate TDEE. It divides the target you provide into evidence-informed macronutrient ranges.
Macronutrient Planning Calculator
Enter Your Calorie Target and Body Weight
Choose your goal before importing a TDEE result. The import uses the saved maintenance estimate or the midpoint of its matching goal range.
Your planning ranges
Daily Macronutrient Results
Daily Fat
Daily Carbohydrate
Calorie target:
Body weight:
Goal:
Preference:
The lower and upper figures are planning bookends, not six independent targets to combine. Choose values within all three ranges that total close to your calorie target. This is an educational estimate, not a diagnosis or individualized clinical prescription.
Every assumption is visible
How the Macro Ranges Are Calculated
Protein is based on body weight and goal. Fat uses a percentage of the calorie target with a modest body-weight floor. Carbohydrate receives the calories remaining after protein and fat.
| Input or Result | Lower Range | Upper Range | Calculation |
|---|---|---|---|
| Protein for muscle gain | 1.6 g/kg | 2.2 g/kg | Body weight multiplied by the selected goal range |
| Protein for fat loss | 1.6 g/kg | 2.4 g/kg | Body weight multiplied by the selected goal range |
| Protein for maintenance | 1.4 g/kg | 2.0 g/kg | Body weight multiplied by the selected goal range |
| Higher-carbohydrate fat range | 20% of calories | 25% of calories | Never lower than 0.6 g/kg in this planning model |
| Balanced fat range | 25% of calories | 30% of calories | Never lower than 0.6 g/kg in this planning model |
| Higher-fat fat range | 30% of calories | 35% of calories | Never lower than 0.6 g/kg in this planning model |
| Carbohydrate range | Calories left after upper protein and fat | Calories left after lower protein and fat | Remaining calories divided by 4 |
| Energy conversion | Protein 4 calories per gram, carbohydrate 4 calories per gram, and fat 9 calories per gram | ||
Three inputs, three different planning outcomes
Worked Macro Calculator Examples
These examples use the same formulas as the calculator and show how calorie target, goal, and dietary preference change the ranges.
Muscle Gain, Higher Carbohydrate
Inputs: 2,500 calories, 80 kg, muscle gain, higher carbohydrate.
Result: 128–176 g protein, 56–69 g fat, and 294–371 g carbohydrate.
Fat Loss, Higher Fat
Inputs: 2,000 calories, 80 kg, fat loss, higher fat.
Result: 128–192 g protein, 67–78 g fat, and 133–221 g carbohydrate.
Maintenance, Balanced
Inputs: 2,200 calories, 70 kg, maintenance, balanced.
Result: 98–140 g protein, 61–73 g fat, and 246–315 g carbohydrate.
Use the output as a starting framework
Choose Values Within the Ranges
Start with a protein value you can sustain, select fat within the preferred range, and let carbohydrate fill the remaining calories. Track intake and body-weight trends consistently before making small adjustments.
Do Not Add Every Upper Limit
The upper values for protein, fat, and carbohydrate cannot all fit the same calorie target. They describe flexible bookends created by different combinations.
Keep the Calorie Target Stable
Changing the dietary preference redistributes calories between fat and carbohydrate. It does not create or remove calories from the target.
Review Real Progress
Compare a consistent food log with seven-day average body weight, training performance, hunger, and recovery before changing the plan.
Connect the numbers to the rest of the plan
Use Your Macro Ranges in Context
Energy needs, body composition, food choices, and training records answer different questions. Use each tool for its own job.
TDEE Calculator
Estimate a starting calorie target, then return here and import the latest saved result.
Open the TDEE CalculatorNutrition Guide
Apply calories and macros to food selection, meal planning, hydration, and realistic progress checks.
Open the Nutrition GuideBody Fat Calculator
Track a repeatable circumference estimate alongside body weight without treating either result as exact.
Open the Body Fat CalculatorWorkout Tracker
Record sessions so calorie and macro decisions can be reviewed alongside training performance.
Open the Workout Tracker