Macro Calculator
Set your protein, fat, and carb targets for cutting, maintaining, or lean bulking.
How this macro calculator works
Enter your TDEE (total daily calorie burn) and your goal. The calculator then sets macros using evidence-based ratios: protein at 2.2g/kg of body weight, fat at 0.8g/kg, and carbohydrates making up the remaining calories.
Protein comes first
Protein is the most important macro for body composition. It drives muscle protein synthesis and increases satiety. When calories are restricted, high protein intake is especially important to prevent muscle loss alongside fat.
Frequently Asked Questions
- How much protein do I need per day?
- Research consistently supports 1.6–2.2g of protein per kg of body weight for those training to build or preserve muscle. This calculator uses 2.2g/kg to sit at the upper end of the evidenced range, which is appropriate for strength athletes.
- What is the minimum fat intake?
- Fat is essential for hormone production and fat-soluble vitamin absorption. 0.7–1.0g per kg is the recommended minimum. Going below this, especially on aggressive cuts, can impair hormonal health.
- Do I need to hit my macros exactly?
- No. Hitting your total calories and protein within 5–10g is sufficient for most people. Carbs and fat can be swapped gram-for-gram on a calorie-adjusted basis depending on food preference.
- How does the cut mode work?
- Cut mode subtracts 500 kcal from your TDEE, targeting roughly 0.5 kg/week of fat loss. Protein is kept high (2.2g/kg) to preserve muscle tissue during the deficit.