Macro Calculator
Protein, carbs, fat — in grams, for your goal.
Daily macros
135P / 285C / 80Fgrams
- Protein
- 135 g(540 kcal)
- Carbs
- 285 g(1140 kcal)
- Fat
- 80 g(720 kcal)
- Per meal (×4)
- 34P / 71C / 20F
Protein set at 1.8 g/kg for maintain. Fat at 30% of calories. Carbs fill the rest.
About this calc
Split your daily calories into protein, carbs, and fat based on your goal. Default presets follow evidence-based macros for cut, maintenance, and lean gain.
FAQ
- How much protein do I actually need?
- For body recomposition: 1.6-2.2 g/kg body weight. Higher end during a cut (preserves muscle), lower end at maintenance. Eating more doesn't help past ~2.4 g/kg for most.
- Should fat or carbs be the variable?
- Keep protein fixed by body weight, set fat to 20-30% of calories, let carbs take the rest. This protects muscle and keeps fat-soluble vitamins adequate.
- Do macro splits really matter?
- Hitting calories + protein matters most. The carb/fat split is minor for fat loss but matters for training performance — higher carbs support heavy lifting and long sessions.