Overview
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.
Sources & references
- Institute of Medicine. Dietary Reference Intakes: Acceptable Macronutrient Distribution Ranges (AMDR). National Academies Press; 2005.
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
Medical disclaimer
This calculator is for general educational purposes only and is not medical advice. Estimates are based on population formulas and may not fit your individual situation. Consult a qualified healthcare or fitness professional before making health, nutrition or training decisions.