Macro calculator
This macro calculator splits your daily calories into protein, fat and carbohydrate for the goal you pick. Protein and fat are set per kilo of bodyweight — the way the research frames them — and carbohydrate takes whatever calories are left.
An estimate for training decisions — not medical advice.
How each goal is built
Protein and fat per kilo of bodyweight; carbohydrate fills the rest.
| Goal | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cut | −20% | 2.2 g/kg | 0.8 g/kg | Remaining calories |
| Maintain | TDEE | 1.8 g/kg | 0.9 g/kg | Remaining calories |
| Lean bulk | +10% | 1.8 g/kg | 1.0 g/kg | Remaining calories |
Protein first, then fat, then carbs
Protein is the one macro worth being strict about: roughly 1.6–2.2 g per kilo of bodyweight covers what the evidence supports, with the top of that range reserved for a deficit, when protein protects muscle. Above ~2.2 g/kg the returns are negligible.
Fat has a floor — around 0.6–0.8 g/kg — below which hormones and satiety suffer. Carbohydrate gets everything left over, and it's the macro that fuels hard training. If your last sets feel flat, carbs are usually the reason, not creatine.
Precision you don't need
Hitting these numbers within about 10 g a day is plenty. Beyond that you're tracking noise: food labels are allowed a wide error margin, and your appetite and activity vary more day to day than any split does.
What actually matters is consistency across the week and a training log that tells you whether it's working. If lifts climb while weight holds, the split is fine — whatever a calculator says.
Frequently asked questions
How much protein do I need to build muscle?
About 1.6–2.2 g per kilo of bodyweight per day. More than that hasn't been shown to help; less than 1.6 g/kg starts to cost you.
Do macros matter more than calories?
Calories decide whether you gain or lose weight; macros decide how much of that change is muscle. Protein is the part that matters most.
Should I eat carbs before training?
If you train hard for over an hour, yes — it's the cheapest performance improvement available. The timing matters much less than the daily total.
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