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Nutrition

Macro Calculator

Calculate your daily macros (protein, carbs, fat) based on TDEE and fitness goal. Supports cutting, bulking, and maintenance with standard, low-carb, keto, and high-protein diet presets. Free, instant results.

Understanding Macros

Macronutrients (macros) are the nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides energy (calories) but serves different roles:

  • Protein (4 cal/g): Builds and repairs muscle, supports immune function. Essential for cutting to preserve muscle.
  • Carbohydrates (4 cal/g): Primary energy source, fuels brain and muscles. Important for bulking and performance.
  • Fat (9 cal/g): Hormone production, vitamin absorption, long-term energy. Calorie-dense, portions matter.

This calculator uses evidence-based macro ratios for different goals. Adjust calories first for your goal, then split into macros based on diet preference. Track macros consistently for best results.

Macro Ratios by Goal

Different goals require different macro distributions:

  • Cutting: Higher protein (40%) to preserve muscle in a deficit. Moderate carbs (30%) and fat (30%).
  • Maintenance: Balanced approach (30% protein, 40% carbs, 30% fat). Sustainable long-term.
  • Bulking: Carb-heavy (50%) for training energy. Moderate protein (25%) and fat (25%).

Diet styles (standard, low-carb, keto, high-protein) adjust these ratios while keeping the goal-based calorie target. Choose what fits your preferences and lifestyle.

How This Calculator Works

Choose Calculate from Stats and the tool first estimates your BMR (Basal Metabolic Rate) with the Mifflin-St Jeor equation using your age, gender, weight, and height, then multiplies that by an activity factor for your exercise level to produce your TDEE (Total Daily Energy Expenditure), the calories you burn in an average day. If you already know your TDEE from a fitness tracker or another calculator, switch to Enter TDEE Manually and skip straight to macros; a deep link from the Calorie Calculator tool can also pre-fill this field automatically.

From TDEE, the tool applies a flat calorie adjustment for your goal (-500 for cutting, none for maintaining, +500 for bulking) to get a daily calorie target. That target is then split into protein, carb, and fat grams using the percentage ratio for your chosen goal and diet style, converting calories to grams with 4 calories per gram of protein and carbs, and 9 calories per gram of fat. Results are further divided into per-meal targets for both a 3-meals-a-day and 5-meals-a-day schedule, and translated into everyday food equivalents (chicken breasts, eggs, cups of rice, bananas, tablespoons of oil, avocado) so you can plan meals without weighing every ingredient.

Diet Style Ratios Explained

Each diet style applies a different protein/carb/fat split on top of your goal-adjusted calories:

Standard

Balanced macros that shift with your goal: 40/30/30 (cut), 30/40/30 (maintain), 25/50/25 (bulk). Good default for most people, no major restriction.

Low-carb

Reduces carbs to roughly 25-30% of calories in favor of more fat (35/25/40 cut, 30/30/40 maintain/bulk). Suits people who feel better on fewer refined carbs without going full keto.

Keto

A fixed 30/5/65 split regardless of goal. Carbs are kept near 5% of calories to help maintain ketosis; protein stays moderate since excess protein can convert to glucose.

High-protein

Pushes protein higher than the standard split: 45/25/30 (cut), 35/35/30 (maintain), 30/45/25 (bulk). Favored by lifters prioritizing muscle retention or growth over strict carb or fat targets.

Note: This calculator uses established formulas and general nutrition guidelines, but individual calorie needs vary based on metabolism, medical conditions, and body composition. Treat the results as a starting point and adjust based on your actual weight and performance trends over 2-3 weeks. Consult a registered dietitian for personalized medical nutrition advice.

Frequently Asked Questions

How do I calculate my macros?▾
Calculate your TDEE (Total Daily Energy Expenditure) first, then adjust calories based on your goal: cut (-500), maintain, or bulk (+500). Split calories into protein/carbs/fat based on your diet style. This calculator does it automatically, just enter your stats or TDEE.
What is the best macro ratio for weight loss?▾
For cutting (weight loss), higher protein preserves muscle: 40% protein, 30% carbs, 30% fat. This is the "standard" cut preset. Low-carb cut uses 35% protein, 25% carbs, 40% fat. Always keep protein high when in a calorie deficit to prevent muscle loss.
What is the best macro ratio for building muscle?▾
For bulking, prioritize carbs for energy: 25% protein, 50% carbs, 25% fat (standard bulk). Carbs fuel intense training and spare protein for muscle synthesis. High-protein bulk increases protein to 30% if you prefer more protein-heavy approach.
How many grams of protein do I need per day?▾
General guideline: 1.6-2.2g per kg of body weight (0.7-1g per lb). This calculator automatically sets protein targets based on your goal. Cutting requires more protein (up to 40% of calories) to prevent muscle loss. Bulking needs less (25-30%) since carbs provide training energy.
What is IIFYM (If It Fits Your Macros)?▾
IIFYM is a flexible dieting approach, track macro targets (protein, carbs, fat) but food sources are flexible. Hit your daily numbers and you can eat any foods. This calculator supports IIFYM by giving precise gram targets. Quality food still matters for health, but flexibility makes dieting sustainable.
Should I count macros or calories?▾
Calories determine weight change (deficit = lose, surplus = gain). Macros determine body composition (muscle vs fat). Track both: calories for goal, macros for performance. This tool shows both, daily calorie target plus macro gram targets.
How do I use the TDEE pre-fill feature?▾
If you already know your TDEE from a calorie calculator or fitness tracker, click "Enter TDEE Manually" and input your number. Or, use a deep link from our Calorie Calculator: it will auto-fill your TDEE and goal here.
What is the keto macro ratio?▾
Ketogenic diet: 30% protein, 5% carbs, 65% fat. Very low carbs force ketosis (fat-burning mode). Use the "keto" preset in this calculator. Protein is moderate, excess protein can kick you out of ketosis via gluconeogenesis.

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