What This Calculator Measures

The Macro Calculator breaks your total daily calories into specific gram targets for protein, fat, and carbohydrates. Getting the macro split right is essential for optimizing body composition changes, whether you are cutting, maintaining, or bulking.

Diagram showing how the Macro Calculator works — How the Macro Calculator works

How It Works

The calculator prioritizes protein and fat, then fills the remainder with carbohydrates:

1. **Protein** is set based on body weight and goal: 2.0 g/kg for cutting and bulking, 1.8 g/kg for maintenance.

2. **Fat** is set as a percentage of total calories: 25% for cutting/bulking, 30% for maintenance.

3. **Carbohydrates** fill the remaining calories after protein and fat are allocated.

Macro	Cutting	Maintenance	Bulking
Protein	2.0 g/kg	1.8 g/kg	2.0 g/kg
Fat	25% of cals	30% of cals	25% of cals
Carbs	Remaining	Remaining	Remaining

For example, an 80 kg lifter eating 2500 kcal on a bulk: Protein = 160g (640 kcal), Fat = 69g (625 kcal), Carbs = 309g (1235 kcal).

Practical Tips

•Hitting your protein target is the single most important macro goal. Fat and carb distribution is secondary.

•On training days, shift slightly more calories toward carbs for performance. On rest days, increase fat slightly.

•Track macros for 2-4 weeks to build awareness, then transition to more intuitive eating if desired.

Limitations

•These are starting-point recommendations. Individual responses to different macro splits vary.

•Very low carb intakes (under 100g) may impair high-intensity training performance.