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Macro calculator
Your daily calories, protein, carbs and fat for cutting, maintaining or bulking — worked out from your body and training, then saved straight into the tracker.
−15% · steady fat loss
Maintenance ≈ 2,216 kcal · protein 2.0 g/kg
Per meal
| Meals / day | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 meals | 628 | 47 g | 68 g | 19 g |
| 4 meals | 471 | 35 g | 51 g | 14 g |
How this macro calculator works
1. Maintenance calories. Your resting burn comes from the Mifflin–St Jeor equation — the one the Academy of Nutrition and Dietetics found most accurate for most adults — or Katch–McArdle when you know your body-fat percentage. It is multiplied by an activity factor from 1.2 (desk-bound) to 1.9 (physical job plus training). The calorie calculator shows that breakdown in detail.
2. Goal adjustment. A cut takes 15–25% off; a lean bulk adds about 8%, a bulk 15%. Percentages scale sensibly for a 50 kg runner and a 110 kg lifter alike, which a flat “minus 500” does not.
3. Protein first. Protein is set in grams per kilogram of bodyweight — 1.6 g/kg at maintenance up to 2.2 g/kg in a hard cut, in line with the International Society of Sports Nutrition’s position stand. Details on the protein calculator.
4. Fat, then carbs. Fat gets about 27% of calories with a floor of 0.6 g/kg for hormone health; carbs fill whatever is left. Prefer low-carb? Try the keto macro calculator.
Macros for weight loss vs. muscle gain
| Goal | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cut hard | −25% | 2.2 g/kg | ~27%, ≥0.6 g/kg | Remainder |
| Cut | −15% | 2.0 g/kg | ~27% | Remainder |
| Maintain | TDEE | 1.6 g/kg | ~27% | Remainder |
| Lean bulk | +8% | 1.8 g/kg | ~27% | Remainder |
| Bulk | +15% | 1.8 g/kg | ~27% | Remainder |
Whatever the goal, recheck after two to three weeks: if the scale has not moved the way you expected, adjust calories by about 5–10% and keep protein where it is.
Questions people ask
How are my macros calculated?
First we estimate your maintenance calories (TDEE) with the Mifflin–St Jeor equation times an activity factor, or Katch–McArdle if you enter body fat. Your goal adjusts calories up or down. Protein is set per kilogram of bodyweight, fat at about 27% of calories (never below 0.6 g/kg), and carbs fill the rest.
What are good macros for weight loss?
A moderate deficit of 15–25% below maintenance, protein around 2.0–2.2 g per kg of bodyweight (about 0.9–1 g per lb) to protect muscle, fat at 25–30% of calories and the remaining calories from carbs. Higher protein also keeps you fuller.
What are good macros for muscle gain (bulking)?
A small surplus of 5–15% above maintenance, protein of 1.6–2.2 g/kg, and plenty of carbs to fuel training. A lean bulk (around +8%) keeps fat gain slower than an aggressive bulk.
What is IIFYM?
“If it fits your macros” — the idea that food choices are flexible as long as the day’s protein, carbs and fat land on target. The custom-split mode below lets you set any percentage split, IIFYM-style.
Is 40/30/30 a good split?
40% carbs, 30% protein, 30% fat is a popular balanced starting point. It works well for many people, but grams of protein per kilogram of bodyweight matter more than the percentage, so check the protein number it gives you.