Macro Calculator

What it does

A free macro calculator. Enter daily calories, weight, and goal; get protein, fat, and carb targets in grams. Protein is set at 1g per pound of bodyweight (a solid general rule for active adults), fat at 25-30% of calories (the moderate range supports hormone health and satiety), carbs fill the remainder. The output adjusts based on whether you’re cutting (fat loss), maintaining, or bulking (muscle gain).

These are starting targets, not prescriptions. Track for 2-3 weeks with a food-tracking app (MyFitnessPal, Cronometer, MacroFactor) and adjust based on how your body responds: weigh yourself daily, average weekly, and tweak calories by 5-10% based on the trend. Macro tracking works best when integrated with consistency — hitting protein within 5g and carbs/fat within 10g of target is plenty precise. Perfectionism is counterproductive and can drive disordered eating.

Common protein targets: 0.8g/kg (sedentary baseline), 1.2-1.6g/kg (recreational athlete), 1.6-2.2g/kg (resistance training, muscle building), 2.0-2.4g/kg (cutting while preserving muscle). Carb intake varies by goal and training: low-carb (50-100g/day) for sedentary fat loss, moderate (200-350g/day) for general fitness, high (350-500g+) for endurance athletes. Fat baseline: 0.8-1g per kg bodyweight to support hormone production. Pair with our healthy eating guide and the calorie calculator.

How to use it

1. Enter your daily calorie target.
2. Enter your weight in pounds.
3. Pick your goal (cut, maintain, bulk).
4. Read your protein, fat, and carb targets in grams.

When to use this tool

• Starting a deliberate body-recomposition plan (gain muscle, lose fat).
• Setting up macros for a sport requiring weight management (boxing, wrestling, bodybuilding).
• Returning to structured eating after injury or pregnancy.
• Coaching others — establishing consistent macro guidelines for clients.

When not to use it

• Eating-disorder recovery — macro tracking can be triggering; work with a registered dietitian.
• Children or adolescents — growth-stage nutrition is different and shouldn't be macro-tracked rigidly.
• Pregnancy or breastfeeding — nutritional needs are higher and different; consult a clinician.
• If tracking causes significant anxiety or food obsession — the cost is higher than the benefit.

Common use cases

• 150 lb cutter at 1,800 cal/day: 150g protein, 60g fat, 165g carbs — typical aggressive cut.
• 180 lb maintenance at 2,500 cal/day: 180g protein, 80g fat, 270g carbs — balanced general fitness.
• 200 lb lean bulker at 3,200 cal/day: 200g protein, 100g fat, 410g carbs — slow muscle gain.
• Endurance athlete 140 lb at 2,800 cal/day: 110g protein, 80g fat, 380g carbs — fueled for distance training.