What are macros and why do they matter?

Macros (macronutrients) are protein, carbohydrates, and fat — the three nutrients that provide calories. Counting macros gives you more control than counting calories alone because it tells you *where* those calories come from. Hitting 2,500 calories from 40% protein vs 40% carbs produces very different results in body composition.

How do I calculate my macros for cutting?

For cutting: first find your TDEE, subtract 250–500 calories, then split 35–40% protein, 30–35% carbs, 30% fat. Higher protein during a cut preserves lean muscle mass. For an 80kg person on a 2,400 kcal cut, that's approximately 210–240g protein, 180–200g carbs, and 80g fat per day.

What macros should I eat for muscle gain?

For building muscle (lean bulk), aim for a +200–300 kcal surplus with a 25–30% protein, 45–50% carb, 25% fat split. Carbohydrates are the primary fuel for resistance training and glycogen replenishment — keeping them high supports performance and recovery. 1.6–2.2g of protein per kg of body weight is the evidence-based range for hypertrophy.

What is the best macro split for keto?

Standard keto macros are 70% fat, 25% protein, 5% carbs. For a 2,000 kcal keto diet that's roughly 155g fat, 125g protein, and 25g carbs per day. Staying under 20–50g of net carbs is the typical threshold to maintain ketosis. Keto-cut adds a 200–300 kcal deficit on top of these ratios.

How much protein do I need per day to build muscle?

Research consistently supports 1.6–2.2g of protein per kg of body weight for muscle gain. For a 75kg person that's 120–165g/day. Going higher (2.4–3g/kg) during aggressive cuts helps preserve muscle. The calculator uses your weight, activity, and goal to set protein at the appropriate level for each scenario.

What macro calculator is used by bodybuilders?

Most bodybuilders use a TDEE-based macro calculator: calculate BMR → multiply by activity factor → adjust for goal → split into macros. The protein target is typically set first (1.8–2.6g/kg for active individuals), with carbs and fat filling the remaining calories based on training style and personal preference.

Can I use this as a keto macro calculator?

Yes — select 'Keto (maintenance)' or 'Keto Cut' from the Goal dropdown. The calculator automatically sets 5% carbs, 70% fat, and 25% protein, adjusted for your calorie needs. At 1,800 kcal that's roughly 22g carbs, 140g fat, 113g protein.

What macros should a woman eat for fat loss?

Women typically have lower TDEE than men, but the macro *ratios* for cutting are similar: 35–40% protein, 30–35% carbs, 25–30% fat. The calculator adjusts TDEE using sex-specific BMR coefficients (Harris-Benedict), so calorie and gram targets will be appropriately lower while the split stays goal-optimal.

How many meals a day should I eat for macros?

Meal frequency doesn't significantly affect fat loss or muscle gain in controlled studies — total daily macros matter most. However, spreading protein across 3–5 meals maximises muscle protein synthesis because muscle can only use about 30–40g of protein per sitting efficiently. The calculator's per-meal table helps you distribute evenly.

How accurate is a macro calculator?

TDEE formulas like Harris-Benedict are accurate within about ±10–15% for most people. Individual variation in metabolic rate, muscle mass, and non-exercise activity thermogenesis (NEAT) affects actual needs. Use the calculator to set a starting point, track results for 2–3 weeks, and adjust by 100–200 kcal if weight is not changing as expected.

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Macro Calculator

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About this tool

Your daily protein, carbs & fat targets — by goal

The Macro Calculator gives you your daily protein, carbohydrate, and fat targets in grams — based on your body stats, activity level, and goal. Whether you're cutting fat, building muscle, running a keto diet, or just eating for maintenance, macros tell you exactly how to split your calories rather than just how many to eat.

The calculator uses the Harris-Benedict formula to estimate your BMR (base metabolic rate), multiplies it by your activity factor to get TDEE (total daily energy expenditure), then adjusts for your goal and applies evidence-based macro splits:

Cutting — higher protein (35–40%) to preserve muscle during a deficit; moderate carbs and fat
Bulking — more carbohydrates (45–50%) to fuel training and support hypertrophy
Keto — fat dominates at 70%, carbs held to 5%, protein at 25–30%
Maintenance — balanced 30/40/30 split (protein/carbs/fat)

The per-meal breakdown at the bottom divides your daily targets by however many meals you eat — no more guessing how much to put on your plate.

Example

Profile: Male, 80kg, 180cm, 28 years old, moderately active (3–5 days/week). Goal: Cut.

BMR ≈ 1,882 kcal. TDEE = 1,882 × 1.55 ≈ 2,917 kcal. Cut deficit: −250 kcal → 2,667 kcal/day.

Macro split (35P / 35C / 30F): Protein = 2,667 × 35% ÷ 4 = 233g. Carbs = 2,667 × 35% ÷ 4 = 233g. Fat = 2,667 × 30% ÷ 9 = 89g.

Across 4 meals: ~58g protein, ~58g carbs, ~22g fat per meal.