Macros Calculator

Get your daily protein, carbohydrate, and fat targets based on your calorie goal and fitness objective.

Daily calorie target (kcal)

Body weight (kg)

Unit

Goal

Cut (lose fat)

High protein to preserve muscle during a calorie deficit

Maintain

Balanced macros at maintenance calories

Bulk (build muscle)

Higher carbs to fuel training and muscle growth

Recomposition

Lose fat and gain muscle simultaneously — high protein, moderate everything else

Your daily macro targets

Protein

—

— g

Carbs

—

— g

Fat

—

— g

Protein

—%

Carbs

—%

Fat

—%

Protein and fat provide your structural macros; carbs fill the remaining calories. Adjust ±10–20g based on food preferences and energy levels.

Medical disclaimer: Macro recommendations are general guidelines. Individual protein needs vary based on training intensity, age, and health status. Consult a registered dietitian for personalized advice.

How are macros calculated?

Macronutrients — protein, carbohydrates, and fat — each contribute a fixed number of calories per gram: protein and carbs provide 4 kcal/g; fat provides 9 kcal/g. To calculate your macros, we first set protein and fat in grams based on your goal and body weight, then fill remaining calories with carbohydrates.

Protein is prioritized because it's the most important macro for body composition — it preserves muscle during a cut, drives muscle protein synthesis during a bulk, and is the most satiating macronutrient per calorie.

Fat is set as a percentage of total calories (minimum ~20%) to support hormone production and fat-soluble vitamin absorption. Carbohydrates fill the remaining calories and fuel training performance.

Macros calculator — FAQ

For most people doing resistance training, 0.7–1g of protein per pound of bodyweight (1.6–2.2g/kg) is the evidence-based sweet spot. The upper end is useful when cutting (to preserve muscle in a deficit) or for advanced lifters. The old "1g per lb" rule is a convenient approximation — slightly above the minimum effective dose, and easy to remember. More protein above ~1g/lb provides minimal additional benefit.

No. Weekly averages matter far more than hitting perfect numbers every single day. Most practitioners aim to hit protein consistently (within ±10g), keep overall calories close to target, and treat carb/fat split as flexible. A common approach is "if it fits your macros" (IIFYM) — prioritize total calories and protein, and be flexible with the carb/fat split based on the day's food choices.

Research consistently shows that, when calories and protein are equated, low-carb and higher-carb diets produce similar fat loss results. Keto may help some people reduce hunger and improve adherence. Others perform better on higher carbs, especially athletes. The best macro split is the one you can maintain long-term — adherence beats optimisation every time.