Macro Calculator
Calculate your daily protein, carbs, and fat targets based on your body, activity level, and fitness goal.
How are macros calculated?
This calculator first estimates your TDEE, then distributes calories across protein, carbs, and fat based on your goal. Protein is set by body weight (higher during a cut to preserve muscle), fat is set as a percentage of total calories, and carbs fill the remaining calories.
How much protein do I need?
For fat loss: ~2.2g per kg of body weight. For maintenance: ~1.8g/kg. For muscle gain: ~2.0g/kg. These are evidence-based ranges that support training performance and body composition goals. Read our macro tracking guide for more detail.
How does Budy handle this?
Budy's AI meal planner calculates your macros during onboarding and generates daily meal plans with recipes that hit your targets — respecting your cuisine preferences, allergens, and dietary restrictions.