Nutrition

Macro Calculator

What it is

A macro calculator takes your daily calorie target and splits it into grams of protein, carbs, and fat. It adjusts the ratios based on your goal: more protein and fewer carbs for a cut, a fuller split for a bulk.

Why it matters

Hitting your calorie target is step one. Hitting the right macros determines whether you lose fat, retain muscle, or build it. Protein intake drives whether a deficit costs you muscle or just fat.

Macro ratios are starting points. Adjust based on hunger, training response, and real results over 2–4 weeks. Not medical advice.

Daily calories (kcal)

Don't know your TDEE? Calculate it here.

Body weight (optional, for protein/kg)

Goal

CutLose fat, preserve muscleMaintainHold body compositionBulkBuild muscle, accept some fat

Enter your daily calorie target above