Health
Macro Calculator
Get precise daily protein, carb, and fat targets based on your calorie intake, bodyweight, and fitness goal. Works with any TDEE — cut, maintain, lean bulk, or recomp.
kcal
Don't know your calories? Use the TDEE Calculator first.
lb
Used to set your protein target (g/lb of bodyweight).
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—
kcal/day
Protein
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g/day
—%
Carbs
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g/day
—%
Fat
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g/day
—%
Calorie Split
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kcal
Protein
— g · —%
Carbs
— g · —%
Fat
— g · —%
Per-Meal Targets (3 meals/day)
Not sure of your calorie target? Start with the TDEE Calculator to find your maintenance calories, then apply your goal offset here. Pair with the Body Fat Calculator to track body composition changes.
How Macros Are Calculated
Protein is set first: 0.8–1.2 g per lb of bodyweight depending on goal. Protein provides 4 kcal/g.
Fat is set next: 25–30% of total target calories. Fat provides 9 kcal/g.
Carbs fill the remaining calories: (target kcal − protein kcal − fat kcal) ÷ 4. This ensures your calorie target is always hit exactly.
These ratios are consistent with guidelines from the American College of Sports Medicine and International Society of Sports Nutrition.
Frequently Asked Questions
What are macros?
Macronutrients (macros) are the three energy-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros gives you more precision than tracking calories alone — the ratio of protein, carbs, and fat affects body composition, energy levels, and athletic performance.
How much protein do I need per day?
For most active people, 0.7–1.2 g of protein per pound of bodyweight is the evidence-based range for muscle retention and growth. A cut uses the higher end (1.1–1.2 g/lb) to preserve lean mass during a calorie deficit. Maintenance and bulking phases can use 0.8–0.9 g/lb. Use our TDEE Calculator to anchor your calorie target first.
What percentage of calories should come from fat?
A healthy range is 20–35% of total calories from fat. Fat is essential for hormone production (including testosterone and estrogen), fat-soluble vitamin absorption, and cell membrane health. Going below 20% for extended periods can impair hormone levels. This calculator uses 25–30% fat depending on goal.
What is body recomposition?
Body recomposition (recomp) is the simultaneous process of losing fat and gaining muscle. It works best for beginners, people returning from a break, or those who are overfat. The calorie target sits slightly below maintenance (−200 kcal), with high protein (1.2 g/lb) to drive muscle protein synthesis while stored fat provides energy. Progress is slower than dedicated cut or bulk phases but avoids the yo-yo cycle.
Should I track net carbs or total carbs?
For most fitness goals, track total carbs. Net carbs (total carbs minus fiber) matter primarily for ketogenic diets targeting under 20–50 g of net carbs per day. If you're not on keto, counting total carbs is simpler and sufficient for meeting your macros.
What is the difference between a cut and a recomp?
A cut applies a larger deficit (−500 kcal) to maximize fat loss speed — useful when you want to drop weight fast. Recomp uses a small deficit (−200 kcal) to lose fat slowly while building muscle simultaneously. Recomp takes longer but produces better body composition without the performance hit of aggressive cuts. Check your starting body fat with the Body Fat Calculator to choose the right strategy.
How often should I update my macros?
Recalculate every 4–6 weeks or when your bodyweight changes by 5+ lbs. As weight shifts, protein targets (g/lb) and calorie needs both change. Recalculating keeps you on track rather than eating for a body you no longer have.
How many meals per day is optimal?
Meal frequency has minimal effect on total fat loss or muscle gain — total daily protein and calories are what matter most. 3–4 meals/day works well for most people. Athletes and those on high protein targets may find 5–6 smaller meals easier to hit. Use the per-meal breakdown in this calculator to plan regardless of frequency.