Macro Calculator — Protein, Carbs & Fat Targets
Calculate your ideal daily protein, carbohydrate, and fat targets based on your calorie needs and goal. Whether you're cutting, bulking, or maintaining — knowing your macros takes the guesswork out of eating for results.
🥩 Calculate Your Daily Macros
Why Macros Matter Beyond Just Calories
I spent a year counting only calories and wondered why my body composition wasn't improving even when the scale moved. The answer was macros — specifically, I was getting way too little protein. My muscles were shrinking almost as fast as my fat was, which meant I was getting lighter but not actually leaner.
Total calories determine whether you gain or lose weight. But macros determine what kind of weight you gain or lose. The same 2,000 calories from 50% protein looks completely different in your body than 2,000 calories from 50% fat. High protein intake during a deficit is what separates a diet that melts fat while preserving muscle from one that just makes you smaller and weaker.
How We Calculate Your Macros
This calculator uses the Mifflin-St Jeor equation to find your BMR, multiplies by your activity factor for TDEE, then adjusts for your goal (adding or subtracting from maintenance). Macros are then allocated using research-backed ranges:
- Protein: 1.6–2.2g per kg of body weight (this calculator targets 2.2g/kg to hit the upper end of the evidence-based range) — prioritised first because it's the most important macro for body composition
- Fat: 25–30% of total calories — enough for hormone health, fat-soluble vitamin absorption, and satiety
- Carbohydrates: The remainder — the most flexible macro, adjusted for your goal (lower during a cut, higher for performance)
Macro Splits by Goal — What the Research Says
| Goal | Protein | Carbs | Fat | Calorie Adjustment |
|---|---|---|---|---|
| Aggressive cut (−1 kg/wk) | 35–40% | 30–35% | 25–30% | −1,000 kcal/day |
| Moderate cut (−0.5 kg/wk) | 30–35% | 35–40% | 25–30% | −500 kcal/day |
| Maintenance | 25–30% | 40–45% | 25–30% | 0 |
| Lean bulk (+0.25 kg/wk) | 25–30% | 45–50% | 20–25% | +250 kcal/day |
| Muscle gain (+0.5 kg/wk) | 25–30% | 45–50% | 20–25% | +500 kcal/day |
These are starting points, not laws. If you feel constantly fatigued on a high-protein, lower-carb cut, you can shift carbs up slightly and reduce fat. The research is clear that protein is non-negotiable, but the exact carb-to-fat ratio matters far less than most people think — hitting your calorie and protein targets is 90% of the job.
What Do These Macros Look Like as Food?
Say you're a 30-year-old woman, 65 kg, moderately active, targeting 0.5 kg/week weight loss. Your macros might be roughly: 2,000 kcal TDEE → 1,500 kcal target → 120g protein / 140g carbs / 55g fat. That looks like:
- Breakfast: 2 eggs + 150g Greek yogurt + berries (~30g protein, ~25g carbs, 10g fat)
- Lunch: 150g grilled chicken breast + large salad + olive oil dressing (~45g protein, 15g carbs, 12g fat)
- Snack: cottage cheese + an apple (~20g protein, 20g carbs, 3g fat)
- Dinner: 120g salmon + roasted vegetables + ½ cup rice (~28g protein, 45g carbs, 15g fat)
That's about 1,500 kcal and hits close to target macros without obsessive tracking. A food scale and a free app like Cronometer for the first few weeks lets you calibrate your portion intuition — after that, many people track macros loosely and stay on target.
💡 Want to check how much body fat you actually have before setting your target?
Try the body fat calculator →