Macro Calculator - Protein, Carbs & Fat Targets

How the Macro Calculator Works

1. 01Enter your age, sex, height, and weight (metric or imperial).
2. 02Pick your activity level and goal: lose weight, maintain, or gain muscle.
3. 03The tool computes your TDEE with the Mifflin-St Jeor formula and applies a 500 kcal deficit or 300 kcal surplus.
4. 04Read your protein, carb, and fat grams for three macro splits, each with a visual bar.

Choosing a Macro Split

Balanced (30% protein, 40% carbs, 30% fat) works for most people and most training styles. Low carb (40/20/40) keeps carbohydrates around 100-150 g per day, which many people find easier for appetite control. High protein (40/30/30) pushes protein toward 2 g per kg of body weight and is the usual choice during a cut, when preserving muscle matters most. All three splits deliver the same calories, so weight change depends on the calorie target, not the split.

When to Use This Calculator

Use it whenever you start a new nutrition phase: beginning a diet, switching from cutting to maintenance, or planning a lean bulk. Recalculate after every 5 kg of weight change, since your BMR shifts with body mass, and whenever your training volume changes meaningfully. It is also useful for meal prep: knowing you need, say, 150 g protein per day makes it much easier to plan four meals of 35-40 g each.

Common Use Cases

• ·Set daily protein, carb, and fat targets before starting a cut or lean bulk → Calorie Calculator
• ·Plan meal prep portions around a concrete daily protein number
• ·Compare how a low-carb day differs from a balanced day at the same calories

Tips

• ✻Weigh yourself weekly and adjust calories by 100-200 kcal if the trend stalls for two to three weeks.
• ✻Hit protein first: it protects muscle in a deficit and is the most satiating macronutrient.
• ✻Recalculate your targets after every 5 kg of weight change, since BMR moves with body mass.

Frequently Asked Questions