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Macro Calculator

Calculate your daily protein, carbs, and fat macros based on your calorie target and fitness goal.

Macronutrient Calculator

Protein · Carbs · Fat

Daily Macros

Macros (macronutrients) are protein, carbohydrates, and fat. Getting the right split matters for body composition: protein drives muscle retention and growth; carbs fuel training; fat supports hormones and satiety.

Don't know your calorie target? Use the TDEE Calculator first.

Macro Splits by Goal

Macronutrients — protein, carbohydrates, and fat — provide all dietary calories and each plays a distinct physiological role. Protein (4 kcal/g) is the primary driver of muscle protein synthesis and is the most satiating macronutrient per calorie — higher protein diets consistently produce better fat loss outcomes even at the same calorie intake. Carbohydrates (4 kcal/g) are the body's preferred fuel for high-intensity exercise, replenishing muscle glycogen and supporting training performance and recovery. Fat (9 kcal/g) is essential for testosterone and hormonal health, fat-soluble vitamin absorption (A, D, E, K), and cell membrane integrity. The optimal macro split depends on your goal: cutting diets shift toward higher protein and moderate fat with reduced carbs; bulking diets increase carbohydrates to fuel training volume; maintenance sits between with a more flexible distribution.

GoalProteinCarbsFat
Cut (fat loss)35–40%30–35%25–30%
Maintain25–30%40–45%25–30%
Bulk (muscle gain)25–30%45–50%20–25%

Frequently Asked Questions

For muscle retention and growth, research consistently supports 1.6–2.2 g of protein per kg of body weight per day. When cutting calories to lose fat, aim for the higher end (2.0–2.4 g/kg) to protect muscle mass. For a sedentary person, 0.8 g/kg is sufficient; but for athletes, more is nearly always better up to about 3.0 g/kg, after which there's no observed further benefit.
Once protein is set, the carb/fat split is somewhat flexible. As long as you hit your protein and total calorie targets, mixing the remaining calories between carbs and fat to your preference is fine for most people. Some thrive on high-carb/low-fat (especially endurance athletes); others prefer moderate fat with moderate carbs. Neither is universally superior.
Macronutrients are the three main calorie-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). They matter because each plays a different role: protein for muscle, carbs for energy and performance, fat for hormones, vitamin absorption, and cell function. Getting the right amounts supports body composition goals.
Recalculate every 4–6 weeks or whenever your weight changes by 5+ kg (10+ lbs), your activity level changes significantly, or you switch goals (e.g., from cutting to maintenance). Your TDEE changes as your body weight changes, so the macros should be adjusted accordingly.

Related Calculators

TDEE CalculatorFind your total daily energy expenditure.Calculate → Protein Intake CalculatorPersonalized daily protein targets.Calculate → Calorie Deficit CalculatorTurn your TDEE into a precise fat-loss calorie target.Calculate → BMR CalculatorYour basal metabolic rate — the foundation of macro math.Calculate →