Macro Calculator

Get your daily protein, fat, and carb targets — plus the PE ratio of your overall macro split.

Your Info

Don’t know yours? Calculate your TDEE first

Goal
15%50%

Your Macros

Target Calories
— cal/day
Protein
—
Fat
—
Carbs
—
Overall PE Ratio
—
Protein / (Fat + Carbs) of your daily macros

How Macros Relate to the PE Ratio

The PE ratiomeasures protein relative to non-protein energy (fat + carbs). A macro split with a higher PE ratio means you’re prioritizing protein — which supports satiety, muscle retention, and better body composition during a cut.

For fat loss, aim for a PE ratio of 1.0 or higher on your overall daily macros. A ratio above 2.0 indicates a very protein-dense diet.

Pair this with the PE Ratio Calculator to check individual foods, or use the TDEE Calculator to estimate your daily calorie needs first.

More Tools

TDEE Calculator

Find out how many calories you burn per day based on your stats and activity level.

PE Ratio Calculator

Check the Protein-to-Energy ratio of any food to see if it supports your goals.