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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.

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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