Macro Calculator
Calculate your daily macronutrient needs based on your calorie intake and fitness goals.
Calories Are Just the Start. Macros Are the Strategy.
Counting calories is only half the battle. The composition of those calories—your macronutrients (protein, carbs, and fat)—is what truly drives changes in your body composition. This calculator moves you beyond simple calorie counting. It provides a tailored macronutrient breakdown to help you optimize your diet for your specific fitness goal, whether that's losing fat while preserving muscle (cutting), building new muscle (bulking), or simply maintaining your current physique.
How to Calculate Your Macros
First, you need your daily calorie target. Then, this calculator does the rest:
- Total Daily Calories: Enter the total calories you plan to eat per day. You can get this number from our Calorie Calculator.
- Your Fitness Goal: Select your primary objective: 'Cutting' for fat loss, 'Bulking' for muscle gain, or 'Maintenance'.
The tool will instantly break down your total calories into a daily target of grams for protein, carbohydrates, and fats, based on ratios optimized for your goal.
Frequently Asked Questions (FAQ)
Q: What's a good macro split for losing fat?
A: For fat loss (a "cut"), a higher protein intake is crucial to help preserve muscle while you're in a calorie deficit. A common and effective split is 40% protein, 30% carbs, and 30% fat. Our calculator uses a similar evidence-based ratio when you select the 'Cutting' goal.
Q: Why is protein so important?
A: Protein is the building block of muscle tissue. When you're losing weight, a high protein intake signals your body to burn fat for energy instead of breaking down muscle. When you're gaining weight, it provides the raw materials needed to build new muscle.