Macro Calculator
Calculate your daily protein, carb, and fat targets based on your calorie goal and body composition objectives.
Protein is the macro that matters most for body composition goals, whether cutting or bulking. Get protein right first, then fill remaining calories with carbs and fat based on preference and performance. The specific carb-to-fat split matters far less than most people think, as long as total calories and protein are on target.
Protein should be anchored to body weight: 0.8–1.2g per lb of body weight is the evidence-based range for muscle preservation during a cut and muscle building during a surplus. Carbs and fat fill remaining calories based on preference.
Protein, the most important macro for body composition
Protein has the highest thermic effect of food (20–30% of calories consumed are used for digestion), is most satiating per calorie, and is required for muscle protein synthesis. During a calorie deficit, high protein intake (0.8–1.2g/lb) preserves lean mass while fat is preferentially lost. During a surplus, adequate protein (0.7–1.0g/lb) maximizes muscle growth. The "gram per pound of body weight" rule is an easy, slightly conservative target that works well across most situations.
Carbohydrates
Carbs are the body's preferred fuel for intense exercise. For athletic performance, higher carb intakes (40–50% of calories) support glycogen stores and training quality. For sedentary individuals, carbs can be lower (30–40%) with no performance cost. There's nothing inherently harmful about carbs, the persistent belief that carbs cause fat gain is not supported by controlled research when calories and protein are equated. Carb timing around training can optimize performance but matters less than total daily intake.
Dietary fat
Fat is essential for hormone production, fat-soluble vitamin absorption, and cell membrane integrity. The minimum recommended fat intake is roughly 0.3–0.4g/lb of body weight or 20% of total calories, whichever is higher. Very low fat diets can suppress testosterone and estrogen production. Beyond the minimum, fat intake fills remaining calories after protein and carbs are set.
Frequently asked questions
Do macros matter if calories are right?
For weight loss, calories are the primary driver, any macronutrient split that produces a deficit will cause weight loss. For body composition (muscle vs fat ratio), protein amount matters significantly, higher protein produces better lean mass retention during a cut. For performance, carbohydrate timing and quantity matter for glycogen-dependent activities.
What is ketogenic macro distribution?
A ketogenic diet targets very low carbohydrates (typically under 50g/day or under 10% of calories) to induce ketosis, the metabolic state where fat becomes the primary fuel. This calculator's keto preset uses approximately 70% fat, 25% protein, 5% carbs. Ketosis requires strict carb restriction, going slightly over breaks ketosis until re-established.