Find Your Macros

Science-based. Flavor-forward. Ready for the KevEats planner.

Basics

Switching units converts your values automatically.
Advanced (optional) Body fat % + BMR method
If you’re unsure, leave blank — Standard works great.
Katch-McArdle uses estimated lean mass (LBM).

Goal & Protein

Client Mode
Simplifies results (targets only) + practical protein distribution.
Weight loss range: 5–25% (start at 10–15% for sustainability)
We set protein first, then fat, then carbs fill the remaining calories.
30% (good range: 25–35%)

Results

— kcal/day
BMR—
TDEE—
Calories—
Weekly estimate—
Protein — g • —%
Fat — g • —%
Carbs — g • —%

We calculate baseline (BMR), apply activity (TDEE), adjust calories for your goal, set protein first, set fat by preference, and carbs fill the rest.

Send to Meal Planner

We’ll store your selections to your browser as keveats_macros so the meal planner can prefill your targets. If storage is blocked, we’ll pass targets via URL.