Nutrition
Macro Calculator
Calculate personalised daily macronutrient targets for cutting, maintenance or bulking based on your TDEE.
How the Macros calculator works
Calculate personalised daily macronutrient targets for cutting, maintenance or bulking based on your TDEE.
Every result on MacroMatrixCalc is based on peer-reviewed equations and adjustable for goal, sex, age and activity. Use the form above to update your numbers — results recalculate instantly so you can compare scenarios.
Frequently asked questions
Raw weights are most accurate because cooking changes water content. If you must weigh cooked, use cooked nutrition data.
Recommended products
Curated supplements and gear for this calculator will appear here soon.