Macros Calculator

New here? Start in order: BMR/TDEE → Macros → Body Fat % / LBM → 1RM.

Set calories + protein/fat targets. Carbs fill the rest. Optionally split carbs between training vs rest days.

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Training / Rest day split (optional)

This macro calculator converts your calorie target into daily protein, fat, and carbs. Use it to set clear, repeatable targets for fat loss, maintenance, or lean bulking.

How this macro calculator works

  • Calories set the direction (lose, maintain, gain).
  • Protein is prioritized to support muscle and recovery.
  • Fat is set as a baseline target (hormones, satiety, health).
  • Carbs fill the remaining calories (training fuel and performance).

Important: This calculator does not “increase calories” based on training days. Your calorie target should come from your TDEE (maintenance calories). Macros simply allocate that target into protein, fat, and carbs.

How to use it (fast)

  1. Enter your TDEE (maintenance calories).
  2. Select your goal (cut, maintain, or lean bulk).
  3. Enter bodyweight and choose a protein target.
  4. Select a macro style (balanced, higher carb, higher fat).
  5. Click Calculate to get your daily targets.

Training / rest day split (if enabled)

If the training/rest split option is enabled, protein and fat typically stay consistent while carbs are distributed differently between training and rest days. Weekly calories stay the same — the goal is to place more carbs on training days for performance and fewer on rest days for control.

Practical targets (simple guidance)

  • Protein: most lifters do well around 0.7–1.0 g per lb of bodyweight (higher end during cutting).
  • Fat: a common starting range is 20–35% of calories (lower = more carbs, higher = fewer carbs).
  • Carbs: the remaining calories — raise carbs when training performance is the priority.

Common mistakes to avoid

  • Using the wrong TDEE: if your TDEE is off, your macros will be off. Verify with weekly scale trends.
  • Chasing perfection daily: hit weekly averages. Day-to-day numbers can vary slightly.
  • Ignoring the basics: calories + protein first. Carbs and fat are secondary levers.

How to confirm your calories are correct

Follow your targets for 10–14 days, track morning weigh-ins, and compare weekly averages. If weight is trending down too fast, increase calories. If trending up unintentionally, reduce calories.

Note: These results are estimates for informational purposes and are not medical advice. If you have a medical condition or eating disorder history, consult a qualified professional.