Macro calculator
Get daily calories and grams of protein, carbs and fat for your goal. Protein comes first; carbs and fat fill the rest.
Short answer
Set calories from your TDEE (−20% to lose fat, +10% to lean bulk), protein at about 1.6–2.2 g per kg of bodyweight, fat at about 25–30% of calories, and fill the rest with carbs. Enter your numbers above for calories and grams of each.
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How the macros are set
| Goal | Calories | Protein |
|---|---|---|
| Lose fat | TDEE − 20% | 2.2 g/kg |
| Recomp | TDEE | 2.0 g/kg |
| Maintain | TDEE | 1.6 g/kg |
| Lean bulk | TDEE + 10% | 1.8 g/kg |
Fat is about 27% of calories (never under 0.6 g/kg), and carbs fill the rest. Protein is based on your bodyweight, capped at the weight for a BMI of 25, so it isn’t inflated at higher weights. Muscle gain from protein tops out around 1.6 g/kg in meta-analyses (Morton et al., 2018); a bit more helps keep muscle in a deficit.
Is it working?
After 3–4 weeks, compare your waist and a matched front and side photo. On a cut your waist should drop; on a recomp your waist drops while your weight barely moves; on a bulk your weight climbs slowly and your waist stays nearly flat. Check with the bulk or cut calculator if you’re unsure which goal to pick.
FAQ
Frequently asked questions
How much protein do I need to build muscle?
About 1.6 g per kg of bodyweight a day covers most people; up to 2.2 g/kg is a generous upper end. See the protein calculator.
Do carbs or fat matter more for fat loss?
Neither, as long as calories and protein are right. Pick the split you can stick to.
Should I change my macros on rest days?
You don’t need to. Weekly averages matter far more than day-to-day changes.
What’s the difference between BMR and TDEE?
BMR is what you burn at complete rest. TDEE adds everything else: walking, training, digesting food. TDEE is the number you eat around.