Macro calculator
Once you know how many calories you want to eat each day, this calculator splits that number into protein, carb, and fat targets based on your bodyweight and training goal.
How is this split calculated?
Protein is set first, scaled to your bodyweight and goal, since it matters most for preserving and building muscle. Fat is set at 25% of total calories, and whatever calories remain become your carb target.
Frequently asked questions
What are macros?
Macros, short for macronutrients, are the three main components of food that provide calories: protein, carbohydrates, and fat. Hitting specific gram targets for each gives you more control over your results than just watching total calories.
How do I know my calorie target?
Use our TDEE calculator to find your maintenance calories, then adjust from there: eat below maintenance to lose weight, or above it to gain. Enter that adjusted number here to get your macro breakdown.
Why is fat set at a fixed percentage?
Protein is calculated first since it's the macro most tied to your bodyweight and goal. Fat is then set at 25% of total calories, a reasonable default for hormone health, and carbs fill in whatever calories are left.
Can I adjust the split if this doesn't fit my diet style?
Yes. This split is a sensible default, not a rule. If you're following a lower-carb or higher-fat approach, you can shift grams between carbs and fat as long as your total calories and protein stay roughly the same.