Macro Calculator
Split your daily calories into protein, carbohydrate and fat targets based on your goal โ cutting, maintaining or bulking.
Calories come from your BMR (Mifflin-St Jeor) with an activity multiplier, then adjusted for your goal โ a 20% cut, maintenance, or a 15% surplus. The macro split is applied as protein / carbohydrate / fat, converting grams at 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat. Splits are a preference, not a rule: total calories and total protein matter most.
Frequently asked questions
What is a good macro split?
There is no single best split. A balanced starting point is roughly 40% carbohydrate, 30% protein and 30% fat. Higher protein helps preserve muscle when cutting; higher carbohydrate suits endurance training.
How do I calculate my macros?
Work out your daily calorie target first (from your TDEE and goal), then divide those calories by your chosen ratio. Protein and carbohydrate provide 4 kcal per gram, and fat provides 9 kcal per gram.
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