Macros Calculator
Get your daily protein, carbohydrate and fat targets based on your calorie goal and fitness objective.
What Are Macros?
"Macros" are the three macronutrients — protein, carbohydrate and fat — that provide all your calories. Counting macros instead of just calories ensures that the weight you lose is mostly fat (not muscle), that your training is fuelled, and that your hormones have the raw materials they need:
| Macronutrient | Calories per gram | Primary roles |
|---|---|---|
| Protein | 4 | Muscle repair and growth, satiety, immune function |
| Carbohydrate | 4 | Training fuel, glycogen, brain energy |
| Fat | 9 | Hormone production, vitamin absorption, cell membranes |
How This Calculator Splits Your Calories
The calculator starts from your TDEE (calculated with the Mifflin-St Jeor equation and your activity level), adjusts it for your goal, then allocates macros in a deliberate order:
- Protein first — set per kilogram of body weight, because it's the macro with a hard requirement.
- Fat second — as a percentage of calories, with a floor to protect hormone health.
- Carbs last — whatever calories remain, fuelling training and daily activity.
Typical Targets by Goal
| Goal | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Fat loss (cut) | TDEE − 20% | 2.0–2.4 g/kg | 20–25% | Remainder |
| Maintenance | TDEE | 1.6–2.0 g/kg | 25–30% | Remainder |
| Muscle gain (bulk) | TDEE + 10% | 1.6–2.2 g/kg | 20–30% | Remainder |
Worked Example
A 70 kg woman with a TDEE of 2,100 kcal cutting at 20%: target is 1,680 kcal. Protein at 2.2 g/kg = 154 g (616 kcal). Fat at 25% = 47 g (420 kcal). Carbs get the remaining 644 kcal = 161 g. Her plan: 154P / 47F / 161C.
Hitting Your Macros in Practice
- Build each meal around a protein source first — it's the hardest target to hit accidentally.
- Don't chase perfection: within ±5 g of protein and ±10 g of carbs or fat is close enough.
- Whole foods make the same macros far more filling than processed ones — useful in a cut, a hindrance in a bulk.
- Pre-log your day in the morning rather than reconciling at midnight.
For a deeper look at how the three macros work and common splitting mistakes, read our macros explained guide. If you only want the protein number, our protein calculator goes into more per-goal detail, and our calorie calculator explains the TDEE this tool starts from.
Frequently Asked Questions
Do I need to hit my macros exactly every day?
No. Macro targets are weekly averages in disguise — being within roughly 5–10 g per macro daily produces identical results to perfect adherence. Consistency over weeks beats precision on any single day.
Are carbs bad for fat loss?
No. Fat loss is driven by the calorie deficit; studies matching protein and calories show low-carb and higher-carb diets produce equivalent fat loss. Carbs fuel hard training, so people who lift or run usually diet better keeping them reasonably high.
Is there a minimum fat intake?
Yes — chronic intakes below about 0.5 g per kg of body weight risk impaired hormone production and poor absorption of vitamins A, D, E and K. That's why this calculator floors fat at around 20% of calories.
Should my macros change on rest days?
It's optional. Some people drop carbs slightly on rest days and add them around training, but total weekly intake is what determines results. Start with the same macros daily; only add cycling complexity if you enjoy it.