Health & Fitness
Macro Calculator
Turn your stats into a daily macro split — protein, carbs, and fat in grams, tuned for cutting, maintaining, or lean bulking.
How it works
Behind the numbers
Macros start from energy. We estimate your TDEE with the Mifflin-St Jeor equation plus an activity multiplier, then adjust for your goal — a moderate deficit for fat loss, a small surplus for muscle gain.
Protein is set first, because it is the macro that matters most for body composition: 1.6–2.2 grams per kilogram of body weight depending on your goal. Fat gets a floor of about 0.8 g/kg for hormonal health. Carbohydrates fill whatever calories remain.
The meal splitter divides the day into 2–6 meals so every plate has a target. Hit your protein, land calories within about 100, and the split takes care of itself — consistency beats precision.
FAQ
Questions, answered
What are macros?
Macronutrients: protein, carbohydrates, and fat — the three sources of calories. Tracking them (instead of just calories) helps you lose fat while keeping muscle, or gain muscle without excess fat.
How much protein do I need per day?
For active people, 1.6–2.2 grams per kilogram of body weight. The calculator sets your number from your goal — higher for cutting and bulking, moderate for maintenance.
What is the best macro split for fat loss?
High protein (around 40% of calories), with carbs and fat split to preference. The calorie deficit matters far more than the exact ratio.
Do I need to hit my macros exactly?
No. Hitting protein and staying within roughly 100 calories of your target covers about 90% of results. Perfection is optional.
Should macros change on rest days?
You can trim carbs slightly on rest days since you burn less, but keep protein constant — muscle repair doesn't take days off.