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.
How macro splits change with your goal
On a cut, protein stays high to preserve muscle while overall calories fall. For performance and bulking, carbohydrates rise to fuel training. Fat is kept above a minimum threshold, around 0.8 g/kg, to protect hormonal health.
There is no single magic ratio. Hitting your calorie and protein targets matters far more than the exact carb-to-fat split, which can flex to your preference and how you train.
Why protein is the anchor macro
Protein is the most satiating macronutrient, has the highest thermic effect, and directly supports muscle repair and growth. Setting protein first, then dividing the remaining calories between carbs and fat, is the most reliable way to build a diet that preserves muscle on a cut and supports it on a bulk.
Calories per gram and a starting target
| Macronutrient | Calories per gram | Starting target |
|---|---|---|
| Protein | 4 kcal | 1.6–2.2 g per kg of body weight |
| Carbohydrate | 4 kcal | Fill the calories left after protein and fat |
| Fat | 9 kcal | Keep above about 0.8 g per kg for hormones |
Set protein first, keep fat above the minimum, and let carbohydrate take the rest. Because fat carries more than twice the calories per gram, small changes in fat move your totals quickly.
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.
How much protein should I eat?
For active people and lifters, 1.6-2.2 g per kilogram of body weight per day supports muscle growth and retention, with the higher end useful during a calorie deficit.
Do carb and fat ratios really matter?
Once calories and protein are set, the carb-to-fat split is largely down to preference and training demands. Endurance athletes lean toward more carbs; some prefer higher fat for satiety.
Should I hit my macros exactly every day?
Aim to be close, especially on protein and total calories. Small daily variation evens out over a week and is nothing to worry about.
How do I turn my calories into grams of each macro?
Protein and carbohydrate give 4 calories per gram and fat gives 9, as in the table below. Set protein from your body weight, keep fat above about 0.8 g/kg, then fill the rest of your calories with carbohydrate.
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.