Your complete nutrition blueprint.
Estimate your protein, carbs, and fat split from your body and activity — try the macro calculator on this page, then save your targets with a free account.
By Aziz Mezlini, PhD · Founder & Scientist, Carthalis · Updated 2026-05-25
Wellness education, not diagnosis · Not for emergencies
What this number actually measures
Macronutrients are the three main nutrients your body needs in large amounts. A macro split is an educational estimate of how daily calories distribute across protein, carbohydrates, and fats — based on your total daily energy needs and fitness goal, not a medical prescription.
Protein
Building blocks for muscle repair and growth; also supports satiety and metabolism.
Calories: 4 kcal/g
AMDR: 10–35% of daily calories
Carbohydrates
Preferred energy source for brain function and exercise performance.
Calories: 4 kcal/g
AMDR: 45–65% of daily calories
Fats
Essential for hormone production, vitamin absorption, and long-term energy storage.
Calories: 9 kcal/g
AMDR: 20–35% of daily calories
Scientific basis: Dietary Guidelines for Americans 2020-2025 (Acceptable Macronutrient Distribution Range) and Pavlidou equation (2023)
Estimate your macro split
Use the macro calculator on this page for a Pavlidou RMR + PAL estimate — a macro split calculator for muscle gain, fat loss, or maintenance. Label: simplified PAL on this page; MET depth unlocks in the app.
Estimate your macro split
Pavlidou RMR + PAL on this page for TDEE, then AMDR-based protein, carb, and fat grams for your goal. MET-based depth unlocks in the app.
Your inputs
Your result
Fill in your inputs to see your personalised result here. The calculator runs entirely on this page — no signup required to try.
Wellness education, not medical or nutrition advice.
Sign up to use the MET-based engine in the app, plus meal suggestions, planning, and logging tools aligned to your macro targets.
Save your result with a free accountSign up to use the more accurate MET-based estimation in the app, plus tools such as meal suggestions, meal planning, and meal logging / optimization against your daily targets.
Wellness education, not diagnosis.
Pavlidou RMR + PAL on this page vs MET-based in the app
The on-page macro calculator uses Pavlidou RMR with WHO/FAO physical-activity level (PAL) multipliers, then applies AMDR-based macro ratios for your goal. After signup, Carthalis adds activity-specific MET depth — honest tiering, not unverified superiority claims.
| Aspect | On this page (PAL + AMDR) | In the app (MET) |
|---|---|---|
| Resting metabolism | Pavlidou et al. 2023 (RMR equation) | Same Pavlidou RMR base with profile refinements over time |
| Activity multiplier | FAO/WHO/UNU 2004 (PAL activity multipliers) | Activity-specific MET values when you log movement |
| Macro split | AMDR-based goal ratios (fat loss / maintenance / muscle gain) | Same targets with meal logging and optimization against daily goals |
| Meal tools | Educational macro gram estimate only | Meal suggestions, planning, and logging against targets |
Methodology sources: Pavlidou et al. 2023 (RMR equation); FAO/WHO/UNU 2004 (PAL activity multipliers); Dietary Guidelines for Americans (AMDR). Pavlidou et al. 2023; FAO/WHO/UNU 2004; Dietary Guidelines AMDR. Compare with our TDEE calculator.
Adjusting for fat loss, maintenance, or muscle gain
A macro calculator for muscle gain, fat loss, or maintenance starts from your TDEE, then applies goal-specific calorie adjustments and AMDR macro ratios — moderate changes tend to stick better than extreme cuts or surges.
Weight Loss
Higher protein to preserve muscle during a moderate calorie deficit; moderate carbs; higher fat for satiety.
Protein: 25%
Carbs: 35%
Fat: 40%
Adjustment: ~15% calorie deficit from TDEE
Maintenance
Balanced macronutrient distribution following AMDR guidelines for general health and performance.
Protein: 20%
Carbs: 50%
Fat: 30%
Adjustment: TDEE unchanged
Muscle Gain
Higher carbs for training performance and recovery; adequate protein for muscle protein synthesis.
Protein: 25%
Carbs: 50%
Fat: 25%
Adjustment: ~10% calorie surplus from TDEE
Worked example: goal-specific macro grams
- Weight Loss: 2,000 kcal: Protein 125g · Carbs 175g · Fat 89g
- Maintenance: 2,200 kcal: Protein 110g · Carbs 275g · Fat 73g
- Muscle Gain: 2,500 kcal: Protein 156g · Carbs 313g · Fat 69g
Wellness education, not diagnosis
Wellness education, not diagnosis.
Not for emergencies — call your local emergency line.
Carthalis is not a medical device.
Macro estimates are general guidance — consult a clinician for medically supervised diets.
Read our full trust commitment on Trust & Safety.
Common questions
Save your macros and plan meals
Sign up to use the more accurate MET-based estimation in the app, plus tools such as meal suggestions, meal planning, and meal logging / optimization against your daily targets.