Macro split planner
TDEE plus a goal (cut, maintain, bulk) becomes daily protein, fat, and carb targets.
Your TDEE is 2153 kcal — this target adjusts for your goal.
Macros are calculated at 4 kcal/g for protein and carbs, 9 kcal/g for fat. The split is by calories, not grams.
About this calculator
A calorie target alone hides the composition of what you eat. A 2000-kcal balanced day looks very different from 2000 kcal of keto. This planner first estimates your TDEE with Mifflin-St Jeor, applies a goal modifier (−500 for a cut, 0 for maintenance, +300 for a lean bulk), then splits the target across four common macro templates. Use the result as a starting point, not a contract — adjust ±20 g protein or carb after a week of weigh-ins if needed.
Common questions
Should I prioritise grams of protein over the percent split?
Yes. The percent split is a quick template — but most research lands on 1.6–2.2 g of protein per kg of body weight as the useful range for body composition. If the percent target gives you less than 1.6 g/kg, increase protein and rebalance the other two.
Why is keto only 5% carbs?
Nutritional ketosis usually requires carbs under ~30 g/day. At a 2000 kcal target, 5% carbs is 25 g — right at that threshold. Some people enter ketosis at 50 g; the strict 5% template is a safe starting point.
Does the calculator account for fiber or alcohol?
No. It uses 4 kcal/g for protein and carbs, 9 kcal/g for fat — the standard Atwater factors. Fiber sits inside total carbs; alcohol (7 kcal/g) isn't modelled because targets are easier to plan without it.