Nutrition · Planning
Macro Compass
Set your calorie budget, calculate macros, and see whether your split meets your targets.
Live calculation · stays in your browser
Daily calorie budget
2,260 kcal
Estimated daily expenditure: 2,626 kcal
Deficit
Protein107g · 19%
Fat88g · 35%
Carbohydrates260g · 46%
Body composition estimate
U.S. Navy circumference method · lean mass is used for protein targets.
Body fat18.2%
Lean body mass63.0 kg
Fat mass14.0 kg
Macro split & target zone
The point shows the calorie share from each macro. Carbohydrate levels label the Keto Area or Fuel-Switching range.
Target zoneWithin targets
BMR uses the Mifflin–St Jeor equation. Estimated TDEE = BMR × activity factor. The Navy estimate uses waist and neck measurements for men, and waist, neck, and hip for women. Protein = selected g/kg × estimated lean body mass. Calories: protein 4 kcal/g, carbohydrates 4 kcal/g, fat 9 kcal/g.