Macro Calculator (Protein, Carbs, Fat)
Daily protein, carbs, and fat targets from your TDEE. Cut, maintain, or bulk presets.
How it works
Cut: TDEE × 0.8. Maintain: TDEE. Bulk: TDEE × 1.15. Macros = target kcal × ratio (P/C 4 kcal·g, F 9 kcal·g).
Where do the ratios come from?
Balanced (40C / 30P / 30F): Default for general fitness and most lifters. Enough protein for muscle synthesis, enough carbs for training, enough fat for hormones.
High protein (35C / 40P / 25F): Useful during a cut to preserve lean mass, or for advanced bodybuilders aiming at hypertrophy. Around 2.2-2.8 g protein per kg of body weight.
Low carb (20C / 40P / 40F): Suits keto-adjacent diets, people with insulin sensitivity issues, or those who simply feel better on lower carbs. Not magic — total calories still rule.
Why protein matters most
For natural lifters, the consensus literature converges on 1.6-2.2 g protein per kg of body weight per day for muscle gain or maintenance. The calculator's protein numbers fall in this range for most users. Hitting protein first, then filling carbs and fat to hit your calorie target, beats any specific ratio.
Fat minimum
Do not drop fat below 0.5 g per kg of body weight long-term. Hormones (testosterone, oestrogen) depend on it. Below that threshold strength and recovery decline.
Carbs around training
The ratio is a daily target — when you eat them matters less than most influencers claim. That said, eating most of your carbs in the meals before and after training tends to support performance better than spreading them randomly.