Smarter Fitness Starts with Better Numbers
Use our science-backed calculator to build your perfect macro plan — personalized calories, protein, carbs, and fat based on your TDEE and goal.
Try the Macro CalculatorWhat is FitCalc
FitCalc is your go-to hub for reliable fitness tools. Whether you're cutting, bulking, or maintaining your physique, our calculators give you precise, customizable data that adapts to your activity level and goals. No fluff — just clean numbers and actionable insights
Available Tools
Macro Calculator
Use this tool to generate your exact daily intake of protein, carbohydrates, and fat based on your TDEE and training goal. Customize your pace of change and macro ratios — whether you’re aiming for performance, aesthetics, or body recomposition.
TDEE Calculator
FitCalc is your go-to hub for reliable fitness tools. Whether you're cutting, bulking, or maintaining your physique, our calculator gives you precise, customizable TDEE estimates that adapt to your activity level and goals. No fluff — just clean data and actionable results.
BMR Calculator
FitCalc gives you the numbers you can trust. Our BMR calculator estimates how many calories your body burns at rest — no workouts, no steps, just the basics. It’s the perfect starting point for building a smart diet, no matter your fitness goal.
From the Blog
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Macros 101: What They Are and Why They Matter for Every Fitness Goal
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When it comes to transforming your physique—whether you’re cutting fat, building muscle, or simply trying to maintain—a calorie number alone doesn’t cut it. You need to know where those calories come from. That’s where macros come in.
Why Your TDEE Matters More Than You Think
By Paul on June 28, 2025
Discover how understanding your Total Daily Energy Expenditure (TDEE) is the key to fat loss, muscle gain, or maintenance. Learn how to calculate it and use it to take control of your body.
Cutting vs Bulking: What’s Right for You?
By Paul on June 5, 2025
Learn when to cut or bulk based on your fitness level, goals, and metabolism. Understand how to optimize each phase for muscle gain or fat loss.Frequently Asked Questions
How is this macro calculator different from the TDEE calculator?
While the TDEE calculator estimates how many calories you burn per day, the macro calculator goes a step further — it splits those calories into protein, carbs, and fat based on your goal and preferences.
Can I customize my macro split?
Yes. Choose from preset templates or adjust the ratio of protein, carbs, and fats manually to fit your diet strategy.
Which macro ratio is best for fat loss or muscle gain?
There’s no one-size-fits-all, but we provide science-based presets for both cutting and bulking. You can also fine-tune them depending on your protein preference and carb/fat intake balance.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the number of calories you burn per day based on your BMR and activity level.
Should I eat below or above my TDEE?
To lose fat, eat below your TDEE (caloric deficit). To gain muscle, eat above it (caloric surplus).
How accurate is a TDEE calculator?
While no calculator is 100% accurate, a TDEE calculator gives a close estimate useful for planning diets and workouts. Accuracy improves when it accounts for your activity level and body composition.
Is this tool free?
Yes. FitCalc is free to use and will remain free. We believe fitness tools should be accessible to everyone.
What is BMR and why does it matter?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain vital functions like breathing and circulation. Knowing your BMR helps you understand your base calorie needs, which is essential for creating an effective diet plan.