Macro Calculator
Get your daily protein, fat, and carb targets — plus the PE ratio of your overall macro split. A companion to the PE Diet Calculator for setting up the protein-forward macros the PE Diet is built on.
Your Info
Your Macros
- Target Calories
- — cal/day
- 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 Diet Calculator to check individual foods, or use the TDEE Calculator to estimate your daily calorie needs first.
Hitting macro targets requires accurate measurement — see our best food scales for macro tracking for picks at every price point.
A protein target is also easier to actually hit when you’re well rested — short sleep raises hunger and cravings, so a firm macro plan matters more, not less, on a bad night. See sleep and weight loss for the science and practical fixes.
More Tools
TDEE Calculator
Find out how many calories you burn per day based on your stats and activity level.
Protein Calculator
Only need the protein number? Get a daily gram target from your bodyweight, goal, and activity level.
PE Diet Calculator
Check the Protein-to-Energy ratio of any food to see if it supports your goals.
Cutting vs. Bulking Calculator
Not sure whether these macros should sit in a deficit or a surplus? Get a cut, bulk, or maintain call from your body fat %.
BMI Calculator
Where your height and weight land in the WHO bands — and why the number says nothing about the muscle these macros protect.