🍳 Macro Calculator
Calculate your optimal protein, carbs, and fat targets based on your calories and goal.
Your Goal
cal/day
lbs
Understanding Macros
Protein (4 cal/g) builds and preserves muscle. During a cut, higher protein (40%) helps you retain lean mass. During a bulk, moderate protein (25%) paired with more carbs supports growth.
Carbohydrates (4 cal/g) are the body's preferred fuel for workouts. Eating more carbs on training days (carb cycling) is an advanced strategy once you've mastered tracking basics.
Fat (9 cal/g) is essential for hormone production, vitamin absorption, and cell health. Never drop fat below ~20% of total calories.
For muscle building, research supports 1.6–2.2g of protein per kg of bodyweight. This calculator checks your intake against that range based on your weight entry.