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Macro Calculator
健康Split your daily calories into protein, carbs, and fats.
ttb run macro-calculator
kcal/day
The Lose Weight modifier automatically deducts 500 calories from your TDEE, aiming for ~1lb/week loss. The Gain Mass modifier adds 500 calories to support muscle building.
Daily Target Calories
2,000
Protein
150g
30%
Carbs
200g
40%
Fats
67g
30%
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如何使用 Macro Calculator
Enter your TDEE (or use our TDEE Calculator first), then select your goal - lose weight, maintain, or gain muscle. The calculator splits your daily calories into optimal protein, carbohydrate, and fat macronutrient targets in grams, displayed alongside recommended food sources for each macro.
1
Enter your parameters
Configure the inputs for the Macro Calculator according to your specific needs.
2
View real-time results
The utility instantly processes your request and displays the calculated outputs directly in your browser.
3
Copy or Download
Click the copy icon next to the final output to instantly grab the result, or export it if applicable.
常见问题
What are macros?+
Macronutrients ("macros") are the three main nutrient categories: Protein (4 cal/g), Carbohydrates (4 cal/g), and Fat (9 cal/g). Tracking macros allows more precise dietary control than calorie counting alone.
How much protein do I need?+
For general health: 0.36g per pound of body weight. For muscle building: 0.7-1.0g per pound. For fat loss while preserving muscle: 0.8-1.2g per pound. Active individuals and athletes need more than sedentary people.