Meal Planning Macro Calculator
Build a balanced daily macronutrient plan — grams of protein, fat and carbohydrate — from total daily energy expenditure and body weight.
How to Use the Meal Planning Macro Calculator
- Enter your TDEE in kcal (use a BMR + activity calculator if needed).
- Enter body weight in kilograms.
- Click Calculate to see protein, fat and carb grams.
Casos de Uso
- •Daily nutrition planning.
- •Personal-training macro splits.
- •Teaching sports nutrition.
Fórmula
Protein = weight × 2.0 g. Fat = TDEE × 0.25 / 9. Carbs = (TDEE − protein×4 − fat×9) / 4.
Preguntas Frecuentes
Why 2 g of protein per kg?
It covers active adults and athletes. Sedentary adults can use 1.2–1.6 g/kg; large bodybuilders sometimes go up to 2.4 g/kg during cuts.
Can I adjust the fat share?
Yes. 25% is a moderate default; 30–35% fits low-carb plans, 20% fits higher-carb endurance plans. Keep protein fixed and trade off the rest between fat and carbs.
Medical disclaimer
Educational only. Diabetic or medically restricted patients should confirm targets with a registered dietitian.