Macro Calculator

Calculate your optimal macronutrient targets based on your body, goals, and fasting schedule. Powered by Mifflin-St Jeor TDEE estimation.

Sex

Age 30

1580

Height

Weight

Activity Level

Goal

Diet Style

Eating Window (for IF users)

Daily Calorie Target

kcal / day

Daily Macro Targets

Protein --

Carbohydrates --

Fat --

Total --

Macro Split

-- kcal

--%

Per-Meal Breakdown

Meal	Protein	Carbs	Fat	Calories

Fasting Insight

Macronutrient balance becomes especially important when you compress all your nutrition into a shorter eating window. Getting enough protein, healthy fats, and complex carbohydrates within your window ensures your body has everything it needs to recover, build muscle, and sustain energy through fasting hours.

Many intermittent fasters find that paying attention to macros — particularly protein — makes their fasts dramatically easier. A high-protein final meal before your window closes helps maintain satiety well into the fasting period.

Frequently Asked Questions

How do I calculate my macros for intermittent fasting?

Start by determining your daily calorie target from your TDEE and goal. Then split those calories into protein (typically 30-35%), fat (25-35%), and carbohydrates (the remainder). The key difference with IF is that you consume all these macros within your eating window.

Do macros matter when doing intermittent fasting?

Yes, macros still matter. While IF handles the timing of your meals, the quality and composition of what you eat during your window affects energy levels, muscle retention, and satiety. Prioritising protein and healthy fats helps you stay full through your fasting window.

What is the best macro split for fat loss?

A common starting point for fat loss is 30% protein, 35% fat, and 35% carbohydrates. Higher protein intake (up to 40%) helps preserve muscle mass during a deficit. The best split is one you can sustain consistently, so adjust based on your preferences.

How much protein do I need during intermittent fasting?

Aim for 0.7-1.0 grams of protein per pound of body weight daily, consumed within your eating window. This supports muscle maintenance and repair. Spreading protein across 2-3 meals during your window optimises muscle protein synthesis.