Macro Calculator
Turn your calorie target into daily protein, carbohydrate, and fat goals based on your objective.
How to use the macro calculator
- Enter your daily calorie target (or use our TDEE calculator first).
- Pick your goal: cut, maintain, or bulk.
- Click Calculate to see grams of protein, carbs, and fat per day.
How macro splits change by goal
On a cut, protein is kept high to preserve muscle while calories drop. For performance and bulking, carbohydrates rise to fuel training. Fat is kept at a minimum threshold (around 0.8 g/kg) for hormonal health.
Frequently asked questions
How much protein do I need?
For active people and lifters, 1.6–2.2 g of protein per kg of body weight per day supports muscle growth and retention. This tool defaults to the upper end on a cut.
What are macros?
Macronutrients — protein, carbohydrate, and fat — are the nutrients that provide energy. Protein and carbs have 4 calories per gram; fat has 9.
Related tools
TDEE Calculator
Calculate the calories you burn per day (your TDEE) to set targets for cutting, maintaining, or bulking.
Body Fat Calculator
Estimate your body-fat percentage using the U.S. Navy circumference method — just a tape measure required.
One Rep Max Calculator
Estimate your one-rep max from a weight you can lift for multiple reps, and get a full percentage training chart.