Calculate your ideal daily protein, carbs, and fat based on your goals.
This calculator uses the Mifflin-St Jeor equation to estimate TDEE, then distributes calories across protein, carbs, and fat based on your goal. Fat loss uses a 20% calorie deficit with higher protein (35%) to preserve muscle. Muscle building adds 15% calories with higher carbs (45%) to fuel training. Maintenance uses a balanced 30/40/30 split.
Research consistently shows 0.7-1.0g per pound of body weight is optimal for body composition. Protein has the highest thermic effect (20-30% of calories burned during digestion) and is the most satiating macronutrient, making it critical for both fat loss and muscle building.