Macro Calculator
Split calories into protein, carbs and fat by goal
To set macros, fix your calories for the goal (below TDEE to cut, above to bulk), then set protein by body weight (1.6–2.2 g/kg is typical) and fat as a share of calories (20–35%). Carbohydrate fills the remaining calories. Protein and carbs are 4 kcal/g; fat is 9 kcal/g. Enter your numbers below to get grams of each per day.
General fitness information, not medical or dietary advice.
The formula
calories = TDEE × (1 + goal adjustment)
protein (g) = body weight × protein-per-weight target
protein kcal = protein g × 4
fat kcal = calories × fat% → fat (g) = fat kcal ÷ 9
carb kcal = calories − protein kcal − fat kcal
carbs (g) = carb kcal ÷ 4Setting macros for your goal
Start from your maintenance calories — get them from the TDEE & BMR calculator. Keep protein high across every goal to preserve or build muscle, set a sensible fat floor for hormones, and let carbohydrate move with your calorie target since it is the main training fuel. For a full walkthrough see how to set your macros by goal.
Frequently asked questions
How do you calculate macros from calories?
Set protein first (commonly 1.6–2.2 g per kg of body weight), then fat (typically 20–35% of total calories, or about 0.8–1 g per kg). Carbohydrate fills the remaining calories. Protein and carbs supply 4 kcal per gram, fat supplies 9 kcal per gram.
How much protein do I need to build muscle?
Most evidence supports about 1.6–2.2 g of protein per kilogram of body weight per day for building or preserving muscle. Higher intakes within that range are useful when cutting, to protect lean mass in a calorie deficit.
What macro split should I use to cut, maintain or bulk?
The split follows your calories: a cut sets calories below TDEE with high protein, a bulk sets them above with more carbs to fuel training, and maintenance sits at TDEE. This tool keeps protein and fat by your chosen targets and adjusts carbs to match the calorie goal.
Do I have to hit my macros exactly every day?
No. Aim to land within roughly 5–10 g of each target, and judge progress over weeks, not days. Total calories and protein matter most; the carb-to-fat balance is largely about training performance and preference.