Macro Calculator
Split your daily calories into protein, carbs, and fat grams based on your goal.
Awaiting your target
Enter your daily calories and goal to get a protein, carb, and fat split.
Why Macros Matter More Than Just Calories
Total calories decide whether you lose, maintain, or gain weight. But the mix of protein, carbs, and fat inside that number affects muscle retention, hunger, energy, and training performance.
Each macronutrient has a fixed calorie value:
Protein: 4 kcal per gram
Carbs: 4 kcal per gram
Fat: 9 kcal per gram
How This Calculator Splits Your Calories
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Cut | 35% | 35% | 30% |
| Maintain | 30% | 40% | 30% |
| Bulk | 25% | 45% | 30% |
Protein is kept relatively high across all goals, since it's the macro most responsible for preserving muscle in a deficit and supporting growth in a surplus. Fat stays fairly constant for hormone health, and carbs flex to fill the rest based on goal.
Worked Example
Someone eating 2,200 kcal/day on a cut:
Protein: 2,200 x 0.35 / 4 = 192g
Carbs: 2,200 x 0.35 / 4 = 192g
Fat: 2,200 x 0.30 / 9 = 73g
That's 192g protein, 192g carbs, and 73g fat, totaling 2,200 calories.
Where to Get Your Calorie Number
This calculator needs a daily calorie target as input. Start with your TDEE for maintenance, or your calorie deficit target if you're actively losing weight.
Frequently Asked Questions
Is this macro split right for everyone?
It's a reasonable general starting point, not a fixed rule. Individual factors like training style, body composition, and personal preference can shift the ideal ratio. Treat it as a baseline to adjust from.
Should protein stay the same regardless of goal?
Protein needs scale more with body weight and activity than with whether you're cutting or bulking. See our protein calculator for a weight-based protein target specifically.
Do carbs or fat matter more for fat loss?
Total calories matter most for fat loss. Carb and fat ratios mainly affect hunger, energy, and training performance, not the rate of fat loss itself, as long as total calories and protein are controlled.
Want a weight-based protein target?
Get a specific protein gram target based on your weight and goal.