Protein · carbs · fat
Macro Calculator
This free macro calculator turns your goal into a daily target for protein, carbs and fat. Pick cutting, maintaining, lean bulking or body recomposition and get your macronutrient split in seconds: a simple, IIFYM-friendly starting point you can actually follow.
Your macros
Daily macros for your goal
Target calories
2,710kcal/day
- Maintenance
- 2,710 kcal
- Goal
- maintain
Daily macros
- Protein
- 128 g
- 511 kcal · 19%
- Carbs
- 388 g
- 1,553 kcal · 57%
- Fat
- 72 g
- 647 kcal · 24%
How this macro calculator works
Macros (short for macronutrients) are the three nutrients that give you energy: protein and carbohydrate at 4 kcal per gram, and fat at 9 kcal per gram. This calculator builds your split in three steps:
- Estimate your maintenance calories (TDEE) from your details. Need the detail first? Use the TDEE calculator.
- Adjust those calories for your goal: a deficit to cut, a surplus to lean bulk, maintenance to recomp.
- Set protein per kilogram of bodyweight, cover a healthy minimum of fat, and let carbs fill whatever calories are left.
Protein is the macro that protects muscle while you lose fat, so it is set highest when you are cutting or recomping. For a deeper dive into protein alone, see the protein intake calculator.
Macros by goal
How calories and macronutrients shift for each goal. Protein and fat are set per kilogram of bodyweight; carbohydrates make up the remaining calories.
| Goal | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cut | ~20% below maintenance | 2.2 g/kg | 0.9 g/kg | Fills the rest |
| Maintain | At maintenance (TDEE) | 1.6 g/kg | 0.9 g/kg | Fills the rest |
| Lean bulk | ~10% above maintenance | 1.8 g/kg | 0.9 g/kg | Fills the rest |
| Recomp | ≈ maintenance, cycled | 2.2 g/kg | 0.9 g/kg | Fills the rest |
Worked example
Take an 80 kg man, 180 cm, 30 years old, training 3–5 days a week (TDEE ≈ 2,759 kcal). Here is how his macros change across three goals, a clear macro calculator for cutting and for bulking in one view:
| Goal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cut (lose fat) | 2,207 kcal | 176 g | 214 g | 72 g |
| Maintain | 2,759 kcal | 128 g | 400 g | 72 g |
| Lean bulk | 3,035 kcal | 144 g | 453 g | 72 g |
Daily totals matter more than perfect per-meal splits: hit your protein target reliably and keep fat and carbs roughly in range. To turn a cut into a realistic timeline, open the calorie deficit calculator.
Macro split as a percentage of calories
The same 80 kg example, shown as the share of total calories each macro provides. Because protein and fat are set per kilogram, their percentages rise as total calories fall: protein takes up a bigger slice when you cut than when you bulk.
| Goal | Protein % | Carbs % | Fat % |
|---|---|---|---|
| Cut (lose fat) | 32% | 39% | 29% |
| Maintain | 19% | 58% | 23% |
| Lean bulk | 19% | 60% | 21% |
Example profile: 80 kg lifter at each goal, using the gram targets from the table above.
What are macros (macronutrients)?
Macros are the three nutrients your body needs in large amounts and that supply all your energy: protein, carbohydrate and fat. Protein and carbs each provide 4 kcal per gram, and fat provides 9 kcal per gram, so fat is the most calorie-dense by weight. A fourth source, alcohol, gives 7 kcal per gram but is not a nutrient your body needs.
Each macro plays a different role, but they all count toward the same calorie total. That is why a macro target is really a way of dividing your daily calories into protein, carbs and fat rather than three separate goals to chase.
How do you count macros (IIFYM)?
Counting macros, often called IIFYM (If It Fits Your Macros), means tracking the grams of protein, carbs and fat you eat and steering them toward your daily targets, rather than banning specific foods. You log what you eat, usually with a food app, and adjust portions so the day adds up.
- Set your calorie target for your goal, then your protein, fat and carb grams.
- Weigh or estimate foods and log them as you go, keeping protein the priority.
- Adjust the next meal to stay near your totals; perfection is not required.
IIFYM works best as a flexible framework, not a license to eat only junk: most calories should still come from whole foods for fibre and micronutrients. If your goal is to build muscle and lose fat at once, the body recomposition calculator sets these targets for that specific case.
What do protein, carbs and fat each do?
- Protein builds and repairs muscle and keeps you full; it is the macro to protect first when cutting. See the protein intake calculator for a dedicated target.
- Carbohydrate is your main training fuel and supports recovery; it is the flexible macro that fills the calories left after protein and fat.
- Fat supports hormones and the absorption of vitamins A, D, E and K; a healthy minimum is set per kilogram so it never drops too low.
Macros in common foods
Once you know your targets, this is how the macros stack up in everyday foods, per 100 g (cooked where relevant). Knowing a few staple values makes hitting your protein, carb and fat numbers far easier than logging every gram by memory.
| Food | Typical serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken breast (cooked) | 1 breast (120 g) | 165 | 31 g | 0 g | 3.6 g |
| Salmon (cooked) | 1 fillet (150 g) | 206 | 22.1 g | 0 g | 12.4 g |
| Lean ground beef 90/10 (cooked) | 1 patty (85 g) | 204 | 25.2 g | 0 g | 10.7 g |
| Canned tuna in water (drained) | 1 can, drained (110 g) | 86 | 19.4 g | 0 g | 0.9 g |
| Egg (cooked, hard-boiled) | 1 large egg (50 g) | 155 | 12.6 g | 1.1 g | 10.6 g |
| Shrimp (cooked) | 3 oz (85 g) | 119 | 22.8 g | 1.5 g | 1.7 g |
| Non-fat Greek yogurt | 1 container (170 g) | 59 | 10.2 g | 3.6 g | 0.4 g |
| Low-fat cottage cheese (2%) | 1/2 cup (113 g) | 81 | 10.5 g | 4.8 g | 2.3 g |
| Cheddar cheese | 1 slice (28 g) | 403 | 22.9 g | 3.4 g | 33.3 g |
| Whole milk | 1 cup (244 g) | 61 | 3.2 g | 4.8 g | 3.3 g |
| Firm tofu | 1/2 cup (126 g) | 144 | 17.3 g | 2.8 g | 8.7 g |
| Cooked lentils | 1/2 cup (99 g) | 116 | 9 g | 20.1 g | 0.4 g |
| Cooked black beans | 1/2 cup (86 g) | 132 | 8.9 g | 23.7 g | 0.5 g |
| Cooked chickpeas | 1/2 cup (82 g) | 164 | 8.9 g | 27.4 g | 2.6 g |
| Edamame | 1/2 cup (78 g) | 121 | 11.9 g | 8.9 g | 5.2 g |
| Cooked white rice | 1 cup (158 g) | 130 | 2.7 g | 28.2 g | 0.3 g |
| Cooked brown rice | 1 cup (195 g) | 123 | 2.7 g | 25.6 g | 1 g |
| Dry oats | 1/2 cup (40 g) | 389 | 16.9 g | 66.3 g | 6.9 g |
| Cooked quinoa | 1 cup (185 g) | 120 | 4.4 g | 21.3 g | 1.9 g |
| Sweet potato (cooked, baked) | 1 medium (130 g) | 90 | 2 g | 20.7 g | 0.2 g |
| Banana | 1 medium (118 g) | 89 | 1.1 g | 22.8 g | 0.3 g |
| Almonds | 1 oz (28 g) | 579 | 21.2 g | 21.6 g | 49.9 g |
| Peanut butter | 1 tbsp (16 g) | 588 | 22.2 g | 22.3 g | 50.4 g |
| Avocado | 1/2 avocado (100 g) | 160 | 2 g | 8.5 g | 14.7 g |
| Olive oil | 1 tbsp (14 g) | 884 | 0 g | 0 g | 100 g |
Good to know
Frequently asked questions
What are macros?
Macros (short for macronutrients) are the three nutrients that provide energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Hitting the right balance helps you lose fat or build muscle while staying full and energised.
How does this macro calculator work?
It estimates your maintenance calories (TDEE), adjusts them for your goal (cut, maintain, lean bulk, or recomp), then splits the total into protein, fat, and carbs. Protein is set per kg of bodyweight, fat covers a healthy minimum, and the rest goes to carbs.
How much protein should I eat?
For most people training to lose fat or build muscle, 1.6–2.2 g of protein per kg of bodyweight per day is a well-supported range. This calculator leans toward the higher end when you are cutting or recomping.
Should I eat the same macros every day?
Consistency helps, but daily totals matter more than perfect per-meal splits. Aim to hit your protein target reliably and keep fat and carbs in roughly the suggested range; weekly averages are what drive results.
What macros should I eat to lose fat (cutting)?
On a cut, set calories below maintenance, keep protein high (toward 2.0–2.2 g per kg) to protect muscle and stay full, keep enough fat for health, and fill the rest with carbs to fuel training. Choose the cut goal above and the calculator splits this for you. The high-protein part is what matters most when cutting.
What macros should I eat to build muscle (bulking)?
For a lean bulk, eat a small surplus (around 10% above maintenance), keep protein around 1.6–2.0 g per kg, and put most of the extra calories into carbs to support training and recovery. Pick the lean bulk goal above for a tailored split. A modest surplus builds muscle with less fat gain than aggressive bulking.
How do you count macros for beginners?
Start by hitting your daily protein target consistently, since that is the macro that moves results most. Then keep total calories near your goal and let carbs and fat fill the rest within rough ranges. A food scale and a tracking app help at first, and weekly averages matter more than being perfect at every meal.
Is this nutritional advice?
No. This is general information and education only, not medical or nutritional advice. Consult a qualified professional before changing your diet.
Evidence
Sources & references
- Jäger R, et al. (2017). ISSN Position Stand: protein and exercise. · Journal of the International Society of Sports Nutrition: protein intake guidance.
- Mifflin MD, St Jeor ST, et al. (1990). A new predictive equation for resting energy expenditure. · American Journal of Clinical Nutrition: the BMR equation behind the calorie target.
- Examine.com: Macronutrients · Independent, research-based nutrition reference.
- USDA FoodData Central · Source for the food nutrition values, per 100 g.
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