Macro calculator

Get protein, carbs and fat targets in grams from your TDEE and goal.

Weight (kg)

Height (cm)

Age

Sex

Activity

Goal

Result

1,527 kcal/day

Protein

115g

Carbs

153g

Fat

51g

30/40/30 protein/carbs/fat is a balanced starting split for most everyday goals.

GudFude provides estimates and is not medical advice.

Frequently asked questions

+How are macros calculated?

We start from your TDEE, apply a goal adjustment, then split calories: 30% protein, 40% carbs, 30% fat by default.

+Can I change the split?

Inside GudFude, yes — adjust on the Goals page once you sign up.