Macros Calculator

Calculate your daily protein, carb, and fat targets in grams from your calorie goal — with preset ratios for cutting, maintaining, or bulking.

Examples

Maintain — 2000 kcal/day

2000 kcal at maintenance → 150 g protein / 225 g carbs / 56 g fat

Daily calories: 2,000 kcal
Goal: Maintain

Protein

150 g

Carbs

225 g

Fat

56 g

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How It Works

Formula

\text{Protein}_g = \frac{C \cdot r_p}{4}

\text{Carbs}_g = \frac{C \cdot r_c}{4}

\text{Fat}_g = \frac{C \cdot r_f}{9}

Variables, symbols and units

$C$: Daily calorie target(kcal/day)
$r_p$: Protein ratio (0.40 cut, 0.30 maintain, 0.25 bulk)
$r_c$: Carbohydrate ratio (0.35 cut, 0.45 maintain, 0.50 bulk)
$r_f$: Fat ratio (0.25 across all goals)

Calculation method explained

Enter your daily calorie target and pick a goal. We split the calories using a preset ratio for that goal — cutting prioritizes protein, bulking shifts toward carbs, and maintaining sits in between. Each macro's calorie share is then divided by its energy density (protein and carbs at 4 kcal/g, fat at 9 kcal/g) to give grams per day.

References and source material

Examples

Maintain — 2000 kcal/day2,000 kcal · Maintain → 150 g

2000 kcal at maintenance → 150 g protein / 225 g carbs / 56 g fat

Daily calories: 2,000 kcal
Goal: Maintain

Protein: 150 g

Cut — 1800 kcal/day1,800 kcal · Cut (deficit) → 180 g

1800 kcal cutting → 180 g protein / 158 g carbs / 50 g fat

Daily calories: 1,800 kcal
Goal: Cut (deficit)

Protein: 180 g

Bulk — 2800 kcal/day2,800 kcal · Bulk (surplus) → 175 g

2800 kcal bulking → 175 g protein / 350 g carbs / 78 g fat

Daily calories: 2,800 kcal
Goal: Bulk (surplus)

Protein: 175 g

Frequently Asked Questions

What's a good macro split for losing weight?

A higher-protein split (around 40 % protein, 35 % carbs, 25 % fat) is a common cutting template. The extra protein helps preserve lean muscle while you're in a calorie deficit.

Why is protein higher when cutting?

In a calorie deficit your body can break down muscle for energy. Higher protein intake (often 1.6–2.2 g/kg of body weight) signals your body to keep that muscle and burn fat instead. Protein also has the highest thermic effect — you burn more calories digesting it.

Should I count grams or percentages?

Track grams. Percentages shift with your calorie target, so the same 30 % protein at 1500 kcal vs 3000 kcal gives wildly different absolute amounts. Hitting a daily gram number is what actually drives the result.

How is this different from the Calorie Calculator?

The Calorie Calculator gives you the total energy target (kcal/day). The Macros Calculator splits that target across protein, carbs, and fat. Use them together — calorie target first, then macros to reach it.

Should I change my macros on rest days?

Not necessarily. If your weekly calorie target is working, keeping the same macros every day is the simplest approach. Some people prefer slightly fewer carbs and a little more fat on rest days, but consistency matters more than micromanaging day to day.

How much protein do I really need?

For general training goals, many evidence-based plans land around 1.6-2.2 g of protein per kg of body weight per day. This calculator uses calorie-share ratios, so very low or very high calorie targets can produce a protein number that you may want to sanity-check against your body weight.

Can I use this for keto, vegan, or low-fat diets?

Use it as a starting template, not a diet prescription. Keto usually pushes carbs much lower and fat much higher; vegan diets may need more attention to protein quality and total protein; very low-fat diets can make essential fat intake hard to reach. Keep enough fat for hormones, fat-soluble vitamins, and adherence.

Macros Calculator

Maintain — 2000 kcal/day

How It Works

Examples

Frequently Asked Questions

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