Health & Fitness
Macro Calculator
Turn your stats into daily protein, carb, and fat targets in grams, tuned for cutting, maintaining, or lean bulking.
How it works
Behind the numbers
Macros start from energy. We estimate your TDEE with the Mifflin-St Jeor equation plus an activity multiplier, then adjust for your goal: a moderate deficit for fat loss, a small surplus for muscle gain.
Protein is set first, because it is the macro that matters most for body composition: 1.6–2.2 grams per kilogram of body weight depending on your goal. Fat gets a floor of about 0.8 g/kg for hormonal health. Carbohydrates fill whatever calories remain.
The meal splitter divides the day into 2–6 meals so every plate has a target. Hit your protein and land calories within about 100; the split takes care of itself. Consistency beats precision.
FAQ
Questions, answered
What are macros?
Macronutrients (protein, carbohydrates, and fat) are the three sources of calories. Tracking them (instead of just calories) helps you lose fat while keeping muscle, or gain muscle without excess fat.
How much protein do I need per day?
For active people, 1.6–2.2 grams per kilogram of body weight. The calculator sets your number from your goal: higher for cutting and bulking, moderate for maintenance.
What is the best macro split for fat loss?
High protein (around 40% of calories), with carbs and fat split to preference. The calorie deficit matters far more than the exact ratio.
Do I need to hit my macros exactly?
No. Hitting protein and staying within roughly 100 calories of your target covers about 90% of results. Perfection is optional.
Should macros change on rest days?
You can trim carbs slightly on rest days since you burn less, but keep protein constant. Muscle repair doesn't take days off.