Long Game Lifting gorilla logoLong Game Lifting

Macro Calculator

Get your ideal daily macronutrient split based on your TDEE and fitness goals. Protein, carbs, and fat targets customized for you.

Important Medical Disclaimer

This tool is for informational and educational purposes only. Not intended as medical advice, diagnosis, or treatment. Always consult a licensed healthcare professional before making changes to your diet, hydration, or health routine.

Individual hydration needs vary based on medical conditions, medications, and personal health factors. If you have kidney disease, heart conditions, or other medical issues, consult your doctor.

Macro Setup

Don't know your TDEE? Calculate it here

Your Daily Macros — 0 Calories

Protein

0g

0 calories

Carbs

0g

0 calories

Fat

0g

0 calories

Protein Carbs Fat

Understanding Macronutrients

  • Protein (4 cal/g): Essential for muscle repair and growth. Aim for 0.7-1g per pound of body weight for lifters.
  • Carbohydrates (4 cal/g): Your body's primary energy source. Critical for workout performance.
  • Fat (9 cal/g): Vital for hormone production, brain function, and nutrient absorption. Don't go below 20% of total calories.

Important Medical Disclaimer

This tool is for informational and educational purposes only. Not intended as medical advice, diagnosis, or treatment. Always consult a licensed healthcare professional before making changes to your diet, hydration, or health routine.

Individual hydration needs vary based on medical conditions, medications, and personal health factors. If you have kidney disease, heart conditions, or other medical issues, consult your doctor.