How to Calculate Macros for Muscle Gain & Fat Loss (Step-by-Step)
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If you already know your TDEE (maintenance calories), you’re most of the way there.
Macros are simply how you split your daily calories into protein, carbs, and fats so you can:
- build muscle (or keep it while cutting)
- lose fat without feeling weak or flat
- improve gym performance and recovery
- stay consistent because your plan actually makes sense
Start here if you haven’t calculated your TDEE yet:
How to Calculate Your TDEE / Maintenance Calories
Quick Summary (The Whole Macro Setup in 60 Seconds)
- Set calories (maintenance / surplus / deficit)
- Set protein (the anchor macro)
- Set fats (minimum baseline)
- Fill the rest with carbs (fuel + performance)
- Adjust weekly based on scale trend + gym performance
Macro Basics (So the Math Actually Clicks)
Your macros are calories “assigned” to each nutrient:
- Protein = muscle repair + fullness
- Carbs = training fuel + performance
- Fats = hormones + satiety + overall health
Macro calorie values:
- Protein: 4 calories per gram
- Carbs: 4 calories per gram
- Fat: 9 calories per gram
Example: 180g protein = 720 calories (180 × 4).
Step 1: Choose Your Daily Calories (Cut, Maintain, or Lean Bulk)
Macros depend on your calorie target. Use your TDEE and choose one direction:
Option A: Maintenance (Recomp / Hold Weight)
If you want to maintain weight while slowly improving body composition, start at maintenance calories.
Option B: Fat Loss (Cut)
Start with ~10–20% below maintenance. Enough to lose fat without destroying your training.
Option C: Muscle Gain (Lean Bulk)
Start with ~5–15% above maintenance. Enough to grow without turning your bulk into a “dirty bulk.”
Pro tip: If you don’t know which to choose, cut first if you’re higher body fat, lean bulk if you’re already fairly lean, and maintain if you’re new and just want consistency.
Step 2: Set Protein (Your Anchor Macro)
Protein is the #1 macro for both muscle gain and fat loss.
Simple protein target:
- Cutting: 0.8–1.0g of protein per lb of bodyweight
- Lean bulking: 0.7–0.9g of protein per lb of bodyweight
If you want the easiest rule: aim for ~0.8–1.0g/lb and stay consistent.
Example: 180 lb lifter cutting → 180g protein/day.
Step 3: Set Fats (Minimum Baseline)
Dietary fats support hormones, mood, and adherence. Don’t slash fats into the ground.
Simple fat target:
- 0.3–0.4g fat per lb of bodyweight (a great general range)
Example: 180 lb lifter → 55–70g fat/day.
Rule of thumb: If your hunger is brutal or your hormones/mood feel off, you may need fats a bit higher (and carbs a bit lower).
Step 4: Fill the Rest With Carbs (Performance Fuel)
Once calories, protein, and fat are set, carbs are easy:
Carbs = remaining calories
- Calculate protein calories (protein grams × 4)
- Calculate fat calories (fat grams × 9)
- Subtract those from your total calories
- Divide the remaining calories by 4 to get carb grams
Macro Calculator Example (Cut + Lean Bulk)
Here are two practical examples so you can copy the process exactly.
Example 1: Cutting Macros
- Bodyweight: 180 lb
- Calories: 2,300/day
- Protein: 180g (720 calories)
- Fat: 60g (540 calories)
Carb calories: 2,300 - 720 - 540 = 1,040 calories
Carbs: 1,040 ÷ 4 = 260g carbs
| Goal | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cut | 2,300 | 180g | 60g | 260g |
Example 2: Lean Bulk Macros
- Bodyweight: 180 lb
- Calories: 3,000/day
- Protein: 170g (680 calories)
- Fat: 80g (720 calories)
Carb calories: 3,000 - 680 - 720 = 1,600 calories
Carbs: 1,600 ÷ 4 = 400g carbs
| Goal | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Lean Bulk | 3,000 | 170g | 80g | 400g |
Step 5: Track Weekly and Adjust (This Is Where Results Actually Happen)
Macros aren’t “set once and forget.” You adjust based on trends.
How to Track Progress Correctly
- Weigh yourself daily (same time) and use a weekly average
- Track gym performance (strength and pumps are valuable signals)
- Take progress photos weekly
Adjustment Rules (Simple and Effective)
If cutting:
- If weekly average isn’t dropping after 14 days → reduce calories by 100–200 or add 2,000–3,000 steps/day
- If you’re losing too fast and strength is collapsing → add 100–150 calories
If lean bulking:
- If weekly average isn’t rising after 14 days → add 100–150 calories
- If you’re gaining too fast and getting soft → reduce by 100–150 calories
Common Macro Mistakes (Avoid These and You’ll Win)
- Changing macros every 2 days (you need 1–2 weeks of data)
- Not tracking oils, sauces, and liquid calories (this destroys accuracy fast)
- Letting weekends erase weekday discipline
- Cutting fats too low and feeling miserable
- Not lifting hard while cutting (your body needs the “keep muscle” signal)
Next Steps (What to Do After You Set Your Macros)
- Cutting? Read: How to Set a Calorie Deficit Without Losing Muscle (add link)
- Lean bulking? Read: How to Set a Calorie Surplus for a Lean Bulk
- Want calculators? Visit: Tools Page (add link)
Want the easy version? We’re building a free Macro + Calorie Tracker you can download and use weekly. (Add your email capture / lead magnet here.)
FAQ: Macro Calculation Questions
Do macros matter more than calories?
Calories control weight change. Macros control performance, fullness, and how “good” the diet feels. The best approach is to set calories first, then set macros to make the plan sustainable.
Should I set protein higher on a cut?
Yes, generally. Cutting increases the risk of muscle loss, so keeping protein high is a smart move—especially if you’re leaner and dieting aggressively.
What if I hate tracking?
Track strictly for 2–4 weeks to learn portions and patterns, then transition to “repeatable meals” (same breakfast/lunch most days) and looser tracking at dinner.
Do I need to change macros on rest days?
You don’t have to. A simple approach is to keep macros the same daily. If you want to get fancy, you can run slightly higher carbs on training days and slightly lower carbs on rest days while keeping weekly calories consistent.