Macro Calculator

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

Your Info

Your TDEE (calories/day)

Don't know yours? Calculate your TDEE first

Body Weight

Goal

Cut (-500) Maintain Bulk (+300)

Protein Target

Fat: 25% of calories

15% 40%

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 ratio measures 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. For aggressive cuts, a ratio above 2.0 indicates a very protein-dense diet. Learn more in the PE Diet Guide.

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.