Calculator Nutrition
Macro calculator
Once you know your daily calories, macros tell you how to fill them. Enter a calorie target — the TDEE calculator gives you one — pick a split, and this returns your grams of protein, carbs, and fat.
Your daily macros
Protein and carbs are 4 kcal/gram; fat is 9. Aim for these as daily averages, not exact per-meal targets.