Don’t know your TDEE?
Use our free TDEE calculator first — it estimates total daily energy expenditure using the Mifflin–St Jeor equation, which is the formula most validated against indirect calorimetry. Plug that number into the field above.
Why this approach beats “40/30/30” or other rigid splits
Fixed macro percentages (40% carbs / 30% protein / 30% fat etc.) push protein intake up or down with your calories, which is the wrong direction. A 60 kg person cutting on 1,500 kcal needs more protein per kg than a 100 kg person bulking on 3,500 kcal — but the percentage approach gives them less. Anchoring protein to body weight in g/kg keeps it where it should be.
What the result doesn’t tell you
This is a starting framework, not a clinical prescription. People with kidney disease, eating-disorder histories, GLP-1 medications or specific sport-fueling needs (endurance racing, high-volume training) often need individualised macro targets. A registered Canadian dietitian or sports-medicine clinic can build a plan that reflects your specific context.