Modern macro targets for cutting, maintenance, or growth — using updated multipliers and protein science.
Multiply weight in pounds by 0.453 to convert to kg, or use 1 kg ≈ 2.205 lb.
Most lifters thrive between 1.6-2.4 g/kg. Reduce the slider if digestion or budget suffers.
Every 4 weeks or after a 5+ lb body change. Activity or job shifts also matter.
Split macros into fewer meals — the calculator still shows total daily targets.
Nutrition Coaching
One-on-one coaching that adapts your macro targets each week.
TDEE (Total Daily Energy Expenditure) is your maintenance calorie level. It equals your BMR multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (very active).
To lose 1 lb/week, eat 500 fewer calories per day than your TDEE. To gain 1 lb/week, eat 500 more. Our calculator personalizes targets for your body and goal.
For muscle building, aim for 0.7–1g of protein per pound of bodyweight. For weight loss, higher protein (0.8–1g/lb) preserves muscle while cutting calories.
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