Macro Calculator
Enter your estimated maintenance calories, choose a goal, and get a personalized macronutrient breakdown in grams and calories.
How to use this macro calculator
- Enter daily calories
Enter your estimated maintenance calories (TDEE) in the daily calories field.
- Select a goal
Choose cut, maintain, or bulk in the goal field to apply the appropriate calorie adjustment.
- Choose protein level
Select low, moderate, or high protein in the protein level field based on your training and preferences.
- Review macros
Check your adjusted calorie total and the breakdown into protein, carbs, and fat in both grams and calories.
How this macro calculator works
This macro calculator starts from your estimated maintenance calories (TDEE), applies a goal modifier for cutting, maintaining, or bulking, and then splits the adjusted calorie target into protein, carbohydrates, and fat. It uses standard macronutrient caloric densities: 4 kcal per gram of protein, 4 kcal per gram of carbs, and 9 kcal per gram of fat.
Adjusted calories = TDEE × goal multiplier; Protein (g) = (adjusted × protein%) / 4; Fat (g) = (adjusted × 25%) / 9; Carbs (g) = remainder / 4 At 2,000 kcal maintenance with moderate protein (30%) on a cut: adjusted = 1,600 kcal → 120 g protein, 180 g carbs, 44 g fat.
At 2,500 kcal maintenance with high protein (35%) on maintain: adjusted = 2,500 kcal → 219 g protein, 250 g carbs, 69 g fat. This split suits someone training hard five or more days per week who wants to prioritise muscle recovery.
At 1,800 kcal maintenance with moderate protein (30%) on bulk: adjusted = 2,070 kcal → 155 g protein, 233 g carbs, 58 g fat. The surplus adds roughly 270 kcal above maintenance, enough to support slow lean gain without excessive fat accumulation.
- ✓ Fat is fixed at 25% of adjusted calories.
- ✓ Goal multipliers are general guidelines, not clinical prescriptions.
- ✓ Consult a dietitian for personalized nutrition advice.
- This calculator does not account for individual medical conditions or athletic periodization.
What are macronutrients?
Macronutrients are the three categories of nutrients that supply the calories in your diet: protein, carbohydrates, and fat. Protein provides 4 kilocalories per gram and is essential for building and repairing muscle tissue, producing enzymes and hormones, and supporting immune function. Carbohydrates also provide 4 kilocalories per gram and serve as the body's preferred fuel source for high-intensity activity and brain function. Fat is the most calorie-dense macronutrient at 9 kilocalories per gram and plays critical roles in hormone production, nutrient absorption, and cell membrane integrity. While total calorie intake determines whether you gain, lose, or maintain weight, the ratio of macronutrients influences body composition, satiety, training performance, and overall how you feel on a given calorie budget. That is why splitting calories into specific macro targets is a step beyond simple calorie counting.
Choosing the right protein level
Protein intake is the macro most people benefit from setting deliberately rather than leaving to chance. The low option at 20 percent of total calories is sufficient for sedentary individuals with no specific body-composition goals. The moderate option at 30 percent suits most people who exercise regularly and want to support muscle maintenance or gradual growth. The high option at 35 percent is aimed at people in a significant calorie deficit or those doing intense strength training, where higher protein helps preserve lean mass and manage hunger. Research consistently shows that protein is the most satiating macronutrient per calorie, which is why higher-protein diets tend to reduce cravings and make deficits more comfortable. Once protein and fat are set, the remaining calories automatically go to carbohydrates, which fuel training and recovery.
Frequently asked questions
What protein level should I choose?
Moderate (30%) suits most people. Choose high (35%) if you are strength training intensely or in a large calorie deficit.
Should I adjust macros on rest days?
Some people reduce carbs slightly on rest days and increase them on training days, but total weekly intake matters more than daily splits.