Macro Calculator
Protein / carbs / fat targets
Protein at 2 g/kg bodyweight (cut & bulk) or 1.6 g/kg (maint). Fat at 25% of calories. Carbs fill the rest.
About Macro Calculator
A macro (macronutrient) calculator splits your daily calorie target into protein, carbs, and fat in grams. Powerful for cutting (fat loss while preserving muscle), bulking (muscle gain), or just understanding what 'eating well' looks like in numbers.
Frequently asked questions
Cutting: 40P/30C/30F or 40P/40C/20F. Maintenance: 30P/40C/30F. Bulking: 25P/50C/25F. Protein matters most — keep it high regardless.
0.8 g/kg minimum (RDA, sedentary). 1.6-2.2 g/kg for active people, especially in a deficit.
After protein, it's preference. Some people thrive on higher carbs (endurance athletes); others on higher fat (low-carb / keto-adjacent). Track what works for you.
Close enough is fine. Within 10% of each target most days produces results.
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Macro Calculator
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