Health & Fitness
Macro Calculator
Get your personalized protein, carbs, and fat targets — in grams — for any goal.
Your daily macros — maintain
Calories
2,693kcal
🥩 Protein
23% of calories
154g
🍞 Carbohydrates
52% of calories
351g
🥑 Fat
25% of calories
75g
Compare all goals
Cut
170P / 241C / 61F
2,193 kcal
Maintain
154P / 351C / 75F
2,693 kcal
Bulk
139P / 422C / 83F
2,993 kcal
How macros are calculated
Step 1: we estimate your TDEE using Mifflin-St Jeor + your activity multiplier. Step 2: we adjust for your goal (cut: −500 kcal, maintain: 0, bulk: +300 kcal). Step 3: we set protein based on your lean mass goal, fat at 25% of total calories (hormonal floor), and carbs fill the remainder.
For best results, weigh yourself weekly (same time, same conditions) and adjust calories by ±100 every 2 weeks if your trend is off-target.
Frequently Asked Questions
What are macros?▾
"Macros" are macronutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros — not just calories — helps preserve muscle when cutting, build muscle when bulking, and keep energy stable.
How much protein do I need?▾
For active adults: 1.6–2.2 g/kg of body weight per day. We default to 2.2 g/kg when cutting (preserves muscle in a deficit), 2.0 g/kg when maintaining, and 1.8 g/kg when bulking (extra calories from carbs/fat fuel growth).
How much fat is healthy?▾
A minimum of 20–25% of total calories from fat is recommended for hormonal health. We default to 25%. Too low (under 15%) can suppress testosterone and impair recovery; too high (over 40%) leaves less room for performance carbs.
What about IIFYM ("if it fits your macros")?▾
IIFYM is the principle that as long as you hit your macro targets, food choices are flexible. It works for many people, but micronutrients and food quality still matter. Use this calculator as a starting point and adjust based on energy, performance, and recovery.
Should I cycle macros on training days?▾
Some athletes benefit from carb cycling (more carbs on hard training days, less on rest days) at the same weekly calorie total. For most people, daily consistency is simpler and produces 95% of the result. Start consistent, then experiment.