Macro Calculator
Split your calories into protein, carbs and fat that fit your goal.
Calories
2,500kcal
- Protein160 g
- Carbs309 g
- Fat69 g
Macros are where your calories come from. This calculator sets protein from your bodyweight and goal, fat as a share of calories for hormones, and fills the rest with carbs — your main training fuel.
How it's calculated
Enter your daily calories (from the TDEE calculator), your bodyweight and your goal. Protein scales with goal — 2.2 g/kg cutting, 2.0 maintaining, 1.8 bulking — fat is ~25% of calories, and carbs take the remainder.
protein = g/kg × bodyweight fat = 25% of calories ÷ 9 carbs = (calories − protein×4 − fat×9) ÷ 4
How to read your result
Hit protein most reliably; carbs and fat have more flexibility. You don't need to nail grams exactly — land within ~5–10 g of protein and keep calories in range, and body composition will follow.
Frequently asked questions
- How much protein do I need?
- Roughly 1.8–2.2 g per kg of bodyweight depending on goal. More in a deficit to protect muscle, slightly less in a surplus.
- Do carbs make you fat?
- No — total calories drive fat gain. Carbs are the main fuel for hard training; cutting them only matters via the calories they remove.
- Where do I get my calorie number?
- Use the TDEE calculator for maintenance, then adjust for your goal before entering it here.