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Macro Calculator
Macros (protein, carbs, fat) are the buckets your daily calories come from. Once you know your calorie target, splitting it into macros is straightforward — protein first, then fat, then carbs fill the rest.
The order: Calories → Protein → Fat → Carbs
Get your calorie target by calculating your TDEE.
Step 1: Set protein
Protein has fixed requirements based on body weight, not calorie target. It's the macro that matters most for body composition.
Cutting: body weight (lb) × 1.0 = protein g
Maintenance: body weight (lb) × 0.8 = protein g
Bulking: body weight (lb) × 0.8 = protein g
(metric: multiply kg by 2.2 / 1.6 / 1.6)
Protein has 4 calories per gram. So for a 180 lb person cutting: 180 × 1.0 = 180 g protein = 720 protein calories.
Step 2: Set fat
Fat needs to stay above ~0.3 g per lb body weight (about 0.65 g/kg) to keep hormones healthy. Beyond that, it's a preference call.
Fat = total calories × 0.20 to 0.30
Then: fat calories ÷ 9 = fat grams
For a 2,400 calorie cut: 25% of 2,400 = 600 fat calories ÷ 9 = ~67 g fat.
Step 3: Carbs fill the rest
Whatever calories are left after protein and fat go to carbs. Carbs power training intensity, so don't drop below ~100 g/day if you're lifting.
Carb calories = total − protein calories − fat calories
Carb grams = carb calories ÷ 4
Worked example: 180 lb male, cutting at 2,400 cal
Run the three steps end to end and the split lands here:
Protein
180
g · 720 cal
Carbs
270
g · 1,080 cal
Fat
67
g · 600 cal
Total
2,400
cal/day
- Protein: 180 × 1.0 = 180 g (720 cal)
- Fat (25%): 2,400 × 0.25 = 600 cal ÷ 9 = 67 g
- Carbs: 2,400 − 720 − 600 = 1,080 cal ÷ 4 = 270 g
- Final macros: 180p / 270c / 67f
Frequently asked questions
What's the right macro ratio?
Set protein first (it's fixed by body weight), then split the rest between carbs and fats. A common starting point is 40% carbs / 30% protein / 30% fat, but the exact split matters less than hitting your protein and total calories. Pick the ratio you can stick to.
How much protein do I need?
0.7–1.0 grams per pound of body weight (1.6–2.2 g/kg) for anyone training for muscle. Higher end if cutting (protects muscle); lower end if maintaining or bulking with lots of training volume. There's no benefit beyond ~1.0 g/lb.
How many calories per gram of each macro?
Protein: 4 cal/g. Carbs: 4 cal/g. Fat: 9 cal/g. Alcohol (if you're tracking it): 7 cal/g.
Should fat or carbs be higher?
Whichever you find more satisfying and easier to stick with. There's no metabolic advantage to either at maintenance calories. Keep fat above 0.3 g/lb body weight (for hormones), carbs above 100 g/day (for training performance), and let preference decide the rest.
Do I need to hit my macros perfectly every day?
No. Aim for within ±10 g of each target. Weekly averages matter more than daily perfection. The most important macro is protein — that's the one to be precise about.
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