Macro Calculator
Split a daily calorie target into protein, carbs, and fat grams.
Protein
How this macro split is built
Protein is set first, scaled to bodyweight since protein needs track more closely with lean mass and goal than with total calories. Fat is then set as a percentage of total calories, and carbs fill whatever calories remain — a common and practical way to build a macro plan.
Cutting phases here use a slightly higher protein target (to help preserve muscle in a deficit) and a slightly lower fat percentage than maintaining or bulking, but you're free to adjust the ratios to fit your own preferences and how you feel training on them.
Where these numbers come from
The formulas and default values in this calculator are based on:
- General sports nutrition guidance on protein intake relative to bodyweight and goal
- fat and carbohydrate as percentage-of-calories macro planning method
These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.
Frequently asked questions
Why is protein based on bodyweight instead of a percentage of calories?
Protein needs scale more closely with bodyweight and training goal than with total calorie intake, so bodyweight-based protein targets tend to be more consistent across different calorie levels.
Can I adjust the fat and carb split?
Yes — the ratio used here is a reasonable default, but individual preference, training type, and how you feel on higher-carb versus higher-fat intakes are all valid reasons to adjust.
What if my protein and fat targets exceed my total calories?
That can happen at very low calorie targets combined with a high bodyweight — if so, the calorie target itself may be too aggressive for that bodyweight.
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