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Macro Calculator
Protein, carbohydrate and fat targets built from your calories and goal, protein first.
Enter your daily calories and body weight to get protein, fat and carbohydrate targets.
Estimates only. Nothing here is medical advice, and nothing you enter leaves your browser.
How this calculator works
The full explanation of the formula, its limits, and how to adjust the result against real-world data is in the Learn article this tool is built on.
Frequently asked questions
What macro split is best for fat loss?
There is no magic ratio. Protein high enough to protect muscle (about 1.8 to 2.2 g/kg, or higher relative to lean mass when very lean), fat at no less than about 20 percent of calories for hormone health, and carbohydrate filling the remainder to fuel training. The deficit itself drives fat loss.
What macros should I eat to build muscle?
A small calorie surplus with protein around 1.6 to 2.2 g/kg, fat at 20 to 30 percent of calories, and the rest from carbohydrate, which supports training volume. More carbohydrate rather than more fat tends to serve hard training better.
Are 40/30/30 macros good?
They are a reasonable starting point for some people but they scale with calories, not body weight. On 1,500 calories, 30 percent protein is only 112 grams, too little for a 90 kg lifter. Setting protein in grams per kilogram first avoids that problem.
Should macros be different for women?
The per-kilogram protein targets and the fat floor apply to everyone. Women eating lower total calories should make sure fat does not fall below about 20 to 25 percent of intake, which matters for hormonal health.
Do I need to hit my macros exactly?
No. Hitting protein within about 10 grams and calories within about 100 most days is what matters. Carbohydrate and fat can trade against each other freely as long as fat stays above its floor.
Related reading
How Much Protein Do You Actually Need Per Day?
The RDA says 0.8 g/kg. The bodybuilding forums say 1 gram per pound. The meta-analyses say something in between, and the right number depends on whether you are building, cutting, or just trying to stay healthy. Here is how to set your daily protein target from the evidence.
Carb Cycling: How to Match Carbohydrate Intake to Training Demands
Carb cycling adjusts your carbohydrate intake based on training intensity and volume. Learn how to structure high, medium, and low carb days for better performance and body composition.
Calorie Deficit vs. Surplus: Which One Do You Need?
How energy balance actually works, and how to set the right calorie target for fat loss, muscle gain, or maintenance.